Back Extensions

How to do the Back Extensions

Place yourself face down on a hyperextension bench with your feet hooked under the rear pads. Place your hand across your chest and bend at the waist until your upper body is perpendicular to the floor. Slowly raise your upper body until it is parallel with the floor. To make this exercise harder, hold a weighted plate in your hands
Spotter Information:
Spotting is not necessary, but can be used.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Erector Spinae
  • Lower Back
  • Isolation
  • Calisthenics
  • Bodyweight
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
16 lbs13.6 31.1 lbs

What is a good starting weight?

Based on an average weight lifted of 16 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 8 lbs and aim for 12-15 reps.


Workouts Plans with Back Extensions

Purpose Type Level
Muscular Definition Beginner
Muscular Definition Intermediate
Strength Advanced
Muscular Definition Beginner
Strength Intermediate
Sport Specific Intermediate
Sport Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.