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Back · Leverage Machine
Back Extension Machine
Back Extension Machine is a beginner isolation strength exercise that works the spine (back), with the hamstrings assisting. It needs a leverage machine and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Lower Back · erector spinae
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
How to do 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 tips
- 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.
Back Extension Machine alternatives
More spine exercises
Back Extension Machine FAQ
What muscles does Back Extension Machine work?
Back Extension Machine mainly works the spine in the back (erector spinae, gluteus maximus and gluteus mideus). The hamstrings work as secondary muscles.
What equipment do you need for Back Extension Machine?
You need a leverage machine and a bench.
How many sets and reps of Back Extension Machine should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Back Extension Machine good for beginners?
Yes. Back Extension Machine is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Back Extension Machine burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Back Extension Machine?
Other exercises for the spine include Back Extension on Exercise Ball, Lying Back Extension, Exercise Ball Back Extension With Hands Behind Head and Weighted Back Extensions on Hyperextension Bench.
For developers
Use Back Extension Machine in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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