How to do a back extension on the machine: tips and techniques

The machine back extension is among the best exercises to add to your strength training routine whenever it comes to developing your back muscles.

The back muscles are among the most essential parts of the body to build, not only to look stunning but also to keep the spine healthy and prevent future injuries and ensure balance in walking.

Depending on how you use it, the rear extension machine can be a friend or foe. You treat him well and he rewards you with a great figure; but you treat it badly by not using it properly, and that can cause perpetual back pain and other problems.


How to make the rear extension of the machine correctly?

The back extension machine, also known as a hyperextension bench, relies on gravity to provide resistance. It usually comes in two angles: 45 degrees and 90 degrees. It is important that you position the pad so that it is just below your hip bone.

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Here is a step-by-step guide on how to do the machine back extension correctly:

  • Place the thighs on the upholstery. Step on the platform one foot at a time, bending your knees slightly. Your knees and feet should be level and your legs should be hip-width apart.
  • Tuck in your chin once you are comfortable and secure. As if you were carrying a ping pong ball underneath it, it should stay that way throughout your workout.
  • The position of your vertebrae, pelvis, face and neck should be level. Make sure you keep your core engaged throughout your workout.
  • Your hands can be clasped in front of you or placed on the sides of your head (not clasped behind your head).
  • Gently move your hips and lower your arms and shoulders until your body creates a 45 or 90 degree angle.
  • Draw your body back until your shoulders are over your hips, using your glutes and lower hamstrings.
  • Squeeze your glutes to finish one rep.
  • Do it all over again after a short break.

Benefits of doing machine rear extension

There are several advantages to including back extension exercises in your fitness routine, such as:

1) Strengthening the back muscles

Well-built back muscles give you an impressive look.  (Image via Unsplash/Anastase Maragos)
Well-built back muscles give you an impressive look. (Image via Unsplash/Anastase Maragos)

Back extensions help build back muscles. The back extension exercise engages the muscles of the back and posterior chain, along with the muscles of the lower back and the erector spinae muscle group, which is responsible for lumbosacral extension.


2) Improved posture

Back extensions can help you stand taller. The back muscles, like your core muscles, are essential in helping you maintain a healthy posture. To stimulate core muscles on both sides, combine back extensions with abdominal exercises such as sit-ups and planks.


3) Versatile exercise

Back extensions can be used in many ways. Keep your face down on the back extension bench or Roman chair for the bodyweight version. Lower your upper body, keeping your feet steady, before lifting your upper body through a full range of motion, completing each repetition with a straight spine.


Tips to remember when doing the rear extension of the machine

Consider the following guidelines when performing back extensions:

1) go slow

Slowly lift your upper body in a steady motion. To refine the movement, try working with a personal trainer. Avoid jumping or shaking. You can injure your back muscles or collapse your discs if you go too fast or indulge in violent actions.

2) Start with a lighter load

Regularly practicing back extension can help you strengthen your back muscles.  (Image via Unsplash/Scott Webb)
Regularly practicing back extension can help you strengthen your back muscles. (Image via Unsplash/Scott Webb)

Start with a light setup while using the rear extension machine. Hold a kettlebell or dumbbell for bodyweight variations only after developing back strength without using any equipment.


3) Don’t overdo it

Low back pain can be exacerbated by lifting the arms and shoulders too high and arching the back during the upper movement. If you develop back pain during back extension exercises, stop immediately and seek medical treatment from a competent professional.


important tip

Consult your physician before starting any exercise program if you have a past or pre-existing health problem. Proper exercise techniques are essential to ensuring the safety and success of any exercise program, but depending on your specific needs, you may need to change each exercise for the best results.

Select a weight that allows you to maintain full body control during your workout. When completing any activity, pay close attention to your body and stop if you feel any pain or discomfort.

Incorporate the correct warm-ups, rests, and cool-downs into your training regimen to see continued growth and increased body strength. Your ability to fully recover from your workouts will ultimately determine your results. Rest for 24 to 48 hours before exercising the same muscle groups again to ensure optimal recovery.


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