Seated Back Extension Machine
Differentiation: Mechanics
This variation of a back extension is unique. Here is how: you use a Back Extension Machine. The machine allows you to intently focus on each contraction in your lower back.
Starting Position
To get into starting position, do this...
1) Locate a Back Extension Machine.
2) Select a suitable weight.
3) Adjust the seat height, if needed.
4) Sit on the back extension machine's seat.
5) Place your feet firmly under the foot brace.
6) ...and your upper back against the roller.
7) Cross your arms in front of your chest.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you push the roller backwards as far as possible, using your hips and spine.
3) Keeping your arms crossed in front of your chest throughout the movement.
4) Hold this position for a count of one second.
5) This is the ending position.
6) Then, inhale as you gradually relax your back and allow the roller to come forward.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Your back should be flat and not rounded. Be sure to never compromise the natural arch in your lower back.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
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