New Arrival Strength Gym Fitness Core Muscle Training Multi Functional Weight Lifting Back Extension With 1 Year Warranty

The back extension machine is designed to target and strengthen the lower back muscles, primarily the erector spinae.

Equipment:

• Back extension machine

Setup:

1. Adjustment: Adjust the machine’s settings so that the pad fits comfortably against your hips and thighs when you’re in position.
2. Position: Stand facing the machine and place your feet securely against the footpads or under the foot rollers.
3. Pad Position: Position your hips against the pad and secure your thighs under the thigh pads (if applicable).

Execution:

1. Starting Position: With a straight back and neutral spine, hinge at your hips and lower your torso forward.
2. Movement: Lower your upper body until you feel a stretch in your lower back muscles.
3. Extension: Raise your torso back up to the starting position using your lower back muscles.
4. Breathing: Inhale as you lower your torso, and exhale as you raise it back up.

Tips:

• Keep your movements slow and controlled to avoid momentum.
• Focus on using your lower back muscles to lift your torso, rather than relying on momentum or swinging.
• Avoid hyperextension of the spine at the top of the movement.

Muscles Worked:

• Primary: Erector Spinae (Lower Back Muscles)
• Secondary: Gluteal Muscles (Buttocks)

The back extension machine is beneficial for strengthening the lower back muscles, improving posture, and enhancing core stability.