Back extension on a machine

This exercise is analogous to hyperextensions (bent-over movements using a horse). However, unlike hyperextensions, it barely engages the glutes and the hamstrings. This is disadvantageous and less effective.

Nuances and Mistakes

1. Unlike the bent-over movements using a horse, this exercise only targets the muscles of the back.

2. Aim to work in a full range of motion, straightening and bending completely. The back should remain straight throughout. At the end of the extension, it is advisable to slightly arch your back.

3. The weight should be such that you can perform at least 10 repetitions.

4. Adjust the upper roll so that it presses against the middle of your shoulder blades.