spinemachine
lever back extension
lever back extension is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the machine to fit your body size and range of motion.
Step 2. Sit on the machine with your back against the pad and your feet secured.
Step 3. Place your hands on the handles or grip bars.
Step 4. Engage your core and slowly lean forward, allowing your back to round slightly.
Step 5. Pause for a moment at the bottom position, feeling a stretch in your lower back.
Step 6. Using your back muscles, slowly raise your torso back to the starting position.
Muscles & body parts
Primary muscles
spine
Secondary muscles
gluteshamstrings
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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