Back Extension (Machine)
Trains the lower back. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Back Extension (Machine)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a lower back exercise that is, there are 2 on the Lower Back page.
Muscles worked
What Back Extension (Machine) trains
Technique
How to do the Back Extension (Machine)
- Fix your feet to the footrests and press your thighs against the padded platform.
- Place your arms across your chest and lean forward.
- Raise yourself by leaning backward and forming an upright position.
- Hold for a while, return to the initial position, and repeat.
Form cues
Getting it right
- Keep your movements slow and controlled to maintain proper form and maximize muscle engagement.
- Avoid hyperextending your back; stop when your body forms a straight line to prevent strain on your lower back.
- Engage your core muscles throughout the exercise to support your spine and maintain stability.
Substitutes
Swap Back Extension (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Back Extension (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.