What equipment do you need for the machine back extension?

You need machine to do the machine back extension.

What is a good machine back extension?

For men, a good machine 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 · Machine

Machine Back Extension

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

Equipment: Machine
Difficulty: Beginner
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Back exercises Machine exercises

How to do it

Sit on the machine with your back against the pad. Extend your spine to push the pad backward, focusing on engaging your lower back. Slowly return to the starting position.

1Press your back into the pad and extend through your hips so you feel your lower back and glutes contracting
2Maintain a neutral spine and engage your core, you should feel the movement originate from your hips, not your arms
3Use a smooth, controlled tempo; the contraction should feel deliberate and not jerky

Common mistakes

Don't hyperextend or snap your spine backward; there should be no sudden thrusting
Avoid rounding your shoulders or slumping forward at the start of each rep
Don't rely on momentum; control the weight throughout the range