Step by step instructions, muscle activation and variants for the Machine Back Extension.
A back extension performed seated upright on a machine, pushing the torso backward against a padded lever. The machine allows external load for progressive overload while the movement isolates the erector spinae with help from the glutes and hamstrings.
The Machine Back Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
