Things You'll Need:
- Back extension machine
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Step 1
Find the back extension machine in the gym. At times this machine can go unnoticed. It looks very similar to an abdominal weight resistance machine. There should be a seat and an elevated padded bar attached to the weight stack. You will also find attachments to adjust the seat and bar to a comfortable level.
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Step 2
Sit in the chair and see what you need to adjust. The pad should be resting across your back in the upper middle to upper back area. If it is too low, you will need to adjust it to ensure a good fit. You may also want to adjust the seat height as well, if possible.
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Step 3
Place your back against the pad as you sit in the chair. There may be a seat belt to keep you from moving around too much and handles on either side of the seat for you to hold onto. Place your feet on the foot pads and adjust the machine to a light weight. Using a lighter weight will help you get used to the motion and give you a better idea of a good weight to use on upcoming sets. This will be your starting position.
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Step 4
Push off with your feet in place and extend your back until you feel a stretch and tightness in its muscles. You will most likely feel it in your lower back. Once you get to this point, hold the position for a split second. If you find that you can go back as far as the machine can go, you may be using a weight that is too light. Try to add a little more weight to provide ample resistance.
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Step 5
Slowly return to the starting position and perform at least eight repetitions. Try not to place your hands on your thighs, as this will allow you to cheat and will dull the effectiveness of the exercise. Let your back do all of the work throughout the duration of this exercise.
