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Seated Back Extension Machine
The Seated Back Extension Machine is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 46%, gluteus maximus 17% and hamstrings (biceps femoris) 13%.
How to do it
- Adjust the seat so the back pad sits across your shoulder blades and your feet rest flat on the footplate.
- Fasten the thigh strap to hold the hips in place.
- Cross the arms over the chest and lean forward to the start position.
- Extend the back against the pad until the torso is upright.
- Return slowly to the forward lean.
Tips
- Breathe out as you push back and in as you return.
- Keep the chin tucked and the neck neutral.
Common mistakes
- Jerking the pad back with the shoulders.
- Extending far past upright.
- Sliding the hips forward on the seat.
Muscles worked by the Seated Back Extension Machine
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Seated back extension machines isolate the spine. Extending the hips and spine from a flexed position against gravity: erectors and glutes lead, hamstrings assist; rounding or keeping the spine neutral shifts the share between back and glutes.
Seated Back Extension Machine alternatives
Same equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Seated Back Extension Machine work?
Mainly the spinal erectors (lower back). The gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the Seated Back Extension Machine good for beginners?
Yes. The Seated Back Extension Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Back Extension Machine?
For example the Lower Back Extension Machine, Back Extension and GHD Back Extension. They train mostly the same muscles.
How do you make the Seated Back Extension Machine harder?
Add weight or reps, or move on to the Weighted Hyperextension and Single Leg Hyperextension.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.