Weighted Back Extension

  • Adjust the hip pad so that it cushions your hips but does not inhibit you from full forward flexion. Put a weight on the floor in front of the apparatus. Place your feet on the foot pads and hold onto the handles to get situated.

  • Bend forward from the hips maintaining neutral spine. Pause when your spine begins to round or when your body is parallel to the floor, then slowly return to the upright position.

  • Back extensor machine, weighted plate

  • Back 

  • Thighs 

  • Middle and lower, Trapezius, Levator scapulae, Erector spinae, Teres major and minor, Infraspinatus, Posterior deltoid, Brachialis, Brachioradialis, Pectoralis major

  • TIP: Keep your head in alignment with your spine, not allowing a pinch in the back of your neck.

Variations for Weighted Back Extension

  • Reverse Crunches

    This is more challenging than when done with your hands behind your lower back because you are using the weight and placement of your arms to challenge yourself.

  • Reaching Back Extension

    One of the most challenging lower back exercises, this fatigues your lower back quickly and also targets your rear deltoids.

  • Dead Lift

    This strengthens your lower back and hamstrings so is essential for good hip placement, especially if your hips have the tendency to tilt forward.

  • Barbell Dead Lift

    You many be able to lift an additional 5 pounds or more doing this exercise with a barbell instead of dumbbells since you won't have to control the movement of dumbbells.

  • Back Extension

    Strong lower back muscles enable you to perform to your full potential, and can help prevent back pain and injuries. This apparatus will help you fatigue quickly since you are at an incline.


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Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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