IsolationMachine
Machine Back Extension
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Position yourself on the back extension machine with hips on the pad
- Secure your feet under the foot pads
- Cross your arms over your chest or behind your head
- Start with your torso bent forward at about 90 degrees
- Engage your lower back and glutes to lift your torso up
- Extend until your body forms a straight line
- Squeeze your glutes and lower back at the top
- Slowly lower back to starting position with control
💡Coaching Cues
- ✓
Lift with lower back and glutes
- ✓
Stop at straight line - do not hyperextend
- ✓
Squeeze at top
- ✓
Control the descent
- ✓
Keep core engaged
- ✓
Smooth controlled movement
⚠️Common Mistakes
- ✗
Hyperextending at the top
- ✗
Using momentum
