How to Do Back Extension Machine

Back Extension Machine is a back exercise using machine, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Machine

Difficulty

Beginner

01 / Move with control

How to perform

How to do Back Extension Machine

  1. 01Adjust the foot plate and seat so the padded lever sits against the middle of the shoulder blades.
  2. 02Sit back into the chair and place the feet firmly on the platform with knees slightly bent.
  3. 03Push against the pad by hinging at the hips and extending the spine backward.
  4. 04Control the weight as the torso returns to the forward starting position.
  5. 05Keep the head in alignment with the spine throughout the entire range of motion.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Back Extension Machine

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Stop the upward movement once the spine is neutral and avoid hyperextending the lower back at the top.

Same coaching engine used inside the A90 app

05 / FAQ

Back Extension Machine questions

What muscles does Back Extension Machine work?

Back Extension Machine is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Back Extension Machine correctly?

Adjust the foot plate and seat so the padded lever sits against the middle of the shoulder blades. Sit back into the chair and place the feet firmly on the platform with knees slightly bent. Push against the pad by hinging at the hips and extending the spine backward. Control the weight as the torso returns to the forward starting position. Keep the head in alignment with the spine throughout the entire range of motion.

What is the A90 coach tip for Back Extension Machine?

Stop the upward movement once the spine is neutral and avoid hyperextending the lower back at the top.

Is Back Extension Machine suitable for beginners?

Back Extension Machine is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Back Extension Machine?

Back Extension Machine uses machine.

A90 Intelligence

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