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Machine Back Extension Horizontal
- 1 - Adjust the machine so your hips align with the pivot point and the pad rests comfortably against your upper back or shoulders.
- 2 - Secure your feet on the footplate and position your body horizontally with your torso supported and spine neutral.
- 3 - Engage your core and keep your chest lifted without rounding your lower back.
- 4 - Lower your torso forward in a controlled motion by hinging at the hips while maintaining a neutral spine.
- 5 - Contract your lower back, glutes, and hamstrings to extend your torso back to the starting horizontal position.
- 6 - Pause briefly at the top without hyperextending your spine, then repeat for the desired number of repetitions.
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