Seated Back Extension
10 reps
Press back against the pad to extend your torso, then return under control.
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LOWER BACK
Seated Back Extension
This machine extension trains the lower back, glutes and hamstrings through a smooth, guided path that keeps stress off the spine. Sitting upright directs the effort into the lower back and helps build the strength that supports good posture. The adjustable resistance makes it approachable for any level.
How to do it
- 1
Sit tall in the machine with your feet firm on the footrests.
- 2
Set the pad against your upper back and take the handles with a neutral grip.
- 3
Brace your core to keep your spine neutral.
- 4
Press back against the pad, extending your hips in a controlled arc.
- 5
Continue until your torso lines up with your thighs.
- 6
Return slowly to the starting position.