# Back Extension (Machine)

> A seated machine exercise that trains your lower back by extending your torso against a pad, with help from your glutes and hamstrings.

Page: https://fitnessie.app/exercises/machine-back-extension/
Type: Machine · Hinge
Demo video: https://fitnessie.app/demos/back-extension-machine/56f916b6a065ee68.mp4

## How to do it

1. Adjust the seat so the pad sits on your upper back, just below your shoulder blades.
2. Put your feet on the footrests with your knees slightly bent and hold the side handles.
3. Lean forward from the hips with a straight back.
4. Extend back by hinging at the hips until you are upright or just past it.
5. Return under control to the start without letting the weight stack touch down.

## Key cues

- Pad just below the shoulder blades
- Hinge at the hips
- Keep your spine neutral
- Stop upright, don't arch
- Hips stay on the seat

## Common mistakes

- Rounding the back as you lean forward
- Arching hard at the top
- Swinging the weight with momentum
- Dropping the weight on the way back

## Muscles worked

- Primary: Lower back
- Secondary: Glutes, hamstrings and abs

## Equipment

Back extension machine.

## Variations

- [Back Extension](https://fitnessie.app/exercises/back-extension/)

## References

- [Motra: Machine Seated Back Extension](https://www.motra.com/exercises/machineSeatedBackExtension)
- [Fitbod: Seated Back Extension](https://fitbod.me/exercises/seated-back-extension)
- [Physitrack: Seated Back Extension Machine](https://au.physitrack.com/home-exercise-video/seated-back-extension-machine)