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- Stretching Exercises
- Resistance Band Exercises
- Gym Ball - Swiss Ball Exercises
- Free Weights Exercises
- Body Weight Exercises
- Resistance Machine Exercises
- Lower Leg & Ankle Exercises
- Back Exercises
- Shoulder Exercises
- Hip & Groin Exercises
- Elbow and Arm Exercises
- Knee, Hamstring & Thigh
- Wrist & Hand Exercises
- Core Strengthening
- Pilates Exercises
- Plyometrics
- Vibration training
Back Extension Resistance Machine
Back extension machines may vary from gym to gym. This example is for an upright, seated back extension machine.
Teaching points
- Sit in the seat with the buttocks at the back of the seat.
- Position the roller so that it is against your shoulder blades.
- Maintain a curve in the lower back and the shoulders back and chest high throughout the exercise.
- Push back from an upright position, to extend the back towards horizontal (stop before you get there!).
- Slowly return to an upright position.
Variations and progressions
- When performing the exercise, allow the back to move past upright, into a slightly forward flexed position to increase the range of motion and difficulty.
- Only do this if you do not experience back problems.
Muscles worked
- Erector Spinae.
- Multifidus.
Alternative exercises
- Dorsal raise.
- Back extension on a swiss ball.
- Superman.
Related injuries
- Lower back pain.
