How to do the Machine Back ExtensionsStart 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
A spotter can be used for motivation
These are the muscles , equipment and categories of this exercise.
- PRIMARY: Erector Spinae
- Lower Back
- Upper Body
Averages for MyFit UsersThe table below represents data from over 200,000 exercise logs and gives us an average for this exercise.
|Average Weight Lifted||Average Reps||One Rep Max Average|
|116.6 lbs||13.9||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:
Workouts Plans with Machine Back Extensions
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 WeightsThere 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.