Updated May 16, 2013.

The back extension station is available in most well-equipped gyms. The rollers are positioned so that you can lock your heels and toes comfortably while reclining face-down across the lower-body support pad (see diagram), facilitating flexing at the waist. The exercise targets the lower-back muscles (mostly erector spinae). Adding weight held at the chest can provide additional work.

If you need more guidance on weight training please refer to the beginner's guide.

1. How to Do the Machine Back Extension - Starting Position

• Choose the appropriate back extension machine at the gym. (Sometimes this is known as the hyperextension machine.)
• Adjust the machine so that your feet are firmly hooked under the foot pads. You need to ensure a good fit so that you are held firmly when you start the bend at the hips.
• Position your lower body across the large pad provided for this purpose. You need to be far enough forward so that you can flex the upper-body almost at right angles.
• Cross you arms beneath your chest. (See diagram.)

2. How to Do the Machine Back Extension - Exercise Description

• The exercise requires that you bend at the waist, and a little at the hips, lowering the torso until approximately upper and lower body form a right angle.
• Brace the abdominals while holding the arms folded and maintaining the body in a horizontal position. Make sure the ankles are well anchored.
• Slowly bend at the waist until the upper body is at 90 degrees to the lower body.
• Extend to the starting position and stretch upward just slightly so that the back is in hyperextension. This is a gentle reverse arching of the back. Do not push it too far.
• Try 3 sets of 5 exercises -- more or less depending on condition and strength of back and abdominal muscles.
• Enlist the assistance of a gym instructor if you need help setting up.