What equipment do you need for the back extension bench back extension?

You need back extension bench to do the back extension bench back extension.

What is a good back extension bench back extension?

For men, a good back extension bench back extension is about a 307.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 102.5 lb and elite lifters pass 575 lb. For women, the standards run from about 35 lb to 185 lb. The tier table above lists every rank from Bronze to Champion.

Back · Back Extension Bench

Back Extension Bench Back Extension

How to do the back extension bench back extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Back Extension Bench
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Back exercises Bodyweight exercises

How to do it

Lie face down on a back extension bench with your hips supported. Cross your arms over your chest or behind your head. Lower your upper body, then extend upward, squeezing your lower back and glutes.

1Extend through your hips and spine gently; you should feel your lower back muscles engage without pain
2Extend the joint under control; you should feel the working muscle contract without locking out
3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

Don't feel pain or strain in unrelated areas; adjust your load or range if you do
Don't hyperextend or lock out your joints; avoid using momentum to complete the movement
Don't use momentum or rush through the reps, quality trumps quantity

Muscles worked

The back extension bench back extension mainly works the lower back, with the glutes and hamstrings assisting.

Lower BackPrimary
GlutesSupport
HamstringsSupport
Upper TrapsMinor
Upper AbsMinor

Back Extension Bench Back Extension strength standards

See how your back extension bench back extension ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM102.5 lb
Silvere1RM190 lb
Golde1RM307.5 lb
Platinume1RM435 lb
Diamonde1RM510 lb
Champione1RM575 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the back extension bench back extension for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

Get Kovo free Estimate your 1RM

More back exercises

See all back exercises →

Last reviewed April 2026.