Back Extension - Machine

Other types of Back Extension: Bodyweight Free Weight Resistance Tube Stability Ball

  • Adjust the cable close to the floor, then grab the handle with both hands. Place your feet hip width apart with bent knees.

  • Stand upright and tuck your hips under you lifting the weight, then return to table top position and lower the weight, body parallel to the ground.

  • Some gyms may have an actual machine that you sit in and press your back against a bar to add resistance. Here, we have pictured how to add resistance to a back extension by using a cable.

  • Back 

  • Thighs 

  • Erector spinae, Biceps femoris

  • TIP: Keep your knees bent to allow your spine and hips to be in neutral alignment.

Variations for Back Extension

  • Woodchopper

    This strengthens the muscles along your spine which enable you to twist, as well as your obliques and arms. Use an exercise tube if you do not have the machine.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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