Machine Back Extension Exercise Guide & Video

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Watch Machine Back Extension

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Adjust the back pad so that it goes across your upper back. Place your feet on the bottom pad. Secure yourself using the seat belt.

Step 2. Lean back at the waist, keeping your back straight.

Step 3. Return to the starting the position without letting the weight stack touch the weight rack.


This exercise is the ideal way to strengthen the lower back for those who can not do deadlifts or hyperextensions. The set arc of the machine prevents the user from injury. Most machines also have a belt that keeps the user in place, allowing better isolation of the low back. This exercise should be performed in a controlled motion.

Machine Back Extension 1
Machine Back Extension 2

Updated: April 1st, 2015