Machine Back Extension

1. 1 - Adjust the machine seat and pad height so that the pivot point aligns with your hips and the pad rests comfortably against your upper back or shoulders.
2. 2 - Sit down and secure your feet firmly on the footrests, ensuring your thighs are stable against the thigh pads.
3. 3 - Begin in a slightly forward-leaning position with your spine in a neutral alignment and your arms crossed over your chest or holding the handles.
4. 4 - Exhale and extend your torso backward by engaging your lower back and glute muscles, pushing against the pad until your body is fully upright or slightly past vertical.
5. 5 - Hold the extended position for a brief moment, squeezing your lower back and glutes at peak contraction.
6. 6 - Inhale and slowly return to the starting forward-leaning position in a controlled manner, avoiding any sudden or jerky movements.
7. 7 - Repeat for the desired number of repetitions, maintaining control throughout the entire range of motion.