Watch Machine Back Extension
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Directions:
Step 1. Adjust the back pad so that it goes across your upper back. Place your feet on the bottom pad. Secure yourself using the seat belt.
Step 2. Lean back at the waist, keeping your back straight.
Step 3. Return to the starting the position without letting the weight stack touch the weight rack.
Notes:
This exercise is the ideal way to strengthen the lower back for those who can not do deadlifts or hyperextensions. The set arc of the machine prevents the user from injury. Most machines also have a belt that keeps the user in place, allowing better isolation of the low back. This exercise should be performed in a controlled motion.
Updated: April 1st, 2015
