Videos
Instructions
- Adjust the seat and back pad to align your hips with the machine’s pivot point.
- Sit upright with your back against the pad and feet flat on the platform.
- Cross your arms or hold the handles if available.
- Slowly extend your spine backward by pushing your upper back against the resistance pad.
- Pause briefly at the top without overextending.
- Return to the starting position in a controlled manner.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Do not hyperextend at the top of the motion.
- Avoid using momentum to lift the weight.
- Keep your core engaged to stabilize the torso.
Breathing Tips
- Inhale as you lower your torso to the starting position.
- Exhale as you extend your back against the pad.
Medical restrictions
- Herniated disc
- Severe lower back pain
- Spinal stenosis
- Recent lumbar surgery
Description
The Seated Back Extension is a guided machine-based exercise designed to strengthen the lower and middle back muscles. Performed in a seated position with the spine moving through controlled extension, it offers a safe and effective way to isolate the lumbar region without engaging the hips excessively. This exercise is especially useful for beginners, individuals in rehabilitation, or anyone seeking to enhance lower back strength with minimal risk of improper form. The seated design reduces the risk of excessive lumbar compression and encourages better posture alignment. With adjustable resistance and support, it allows precise targeting of spinal erectors while also providing secondary activation of glutes and hamstrings. The Seated Back Extension is a valuable addition to strength programs focused on core stability, injury prevention, and postural balance.
What muscles does the seated back extension work?
The seated back extension primarily targets the lower and middle back muscles, especially the erector spinae, while secondarily engaging the glutes and hamstrings.
Is the seated back extension safe for lower back pain?
When performed correctly and under professional guidance, the seated back extension can help strengthen the lower back and support recovery, but it should be avoided during acute pain or spinal injury without medical clearance.
How should I breathe during seated back extensions?
Inhale as you return to the start position and exhale as you extend your back against the machine's resistance.
Is the seated back extension machine good for beginners?
Yes, the seated back extension is beginner-friendly due to its controlled range of motion and guided support, making it ideal for safely building lower back strength.
How often should I do seated back extensions?
For general strength development, performing seated back extensions 2–3 times per week with adequate recovery is sufficient.