Napra

Machine Back Extension

StrengthBeginner Lower backGlutesHamstrings Back extension machineMachine
Machine Back Extension, step 1
1. Sit with your upper back against the pad, feet on the footplate (belt if there is one); arms crossed, torso leaning forward.
Machine Back Extension, step 2
2. Push the pad back with your torso until you are upright; don't overarch, return slowly.

How to do it

  1. Sit with your upper back against the pad and your feet secured on the footplate; fasten the belt if there is one.
  2. Cross your arms over your chest or hold the handles.
  3. Extend your spine backwards by pushing against the pad until your body is straight.
  4. Return slowly to the starting position and repeat.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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