Machine Back Extensions

How to do the Machine Back Extensions

Start with the pad against the middle of your shoulder blades. Some machines have a seat belt that you can use to strap yourself in. Lean back with your lower back and then relax and come back vertical. Repeat

Spotter Information:
A spotter can be used for motivation

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

  • PRIMARY: Erector Spinae
  • Lower Back
  • Isolation
  • Machine
  • 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
116.6 lbs13.9 173.7 lbs

What is a good starting weight?

Based on an average weight lifted of 116.6 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 58 lbs and aim for 12-15 reps.


Workouts Plans with Machine Back Extensions

Purpose Type Level
Strength Beginner
Muscular Definition Intermediate
Muscular Definition Intermediate
Muscle Specific Beginner
Strength Intermediate
Muscular Definition Beginner
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.