How to do a Seated Back Extension

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Seated Back Extension

Sets Logged
2,071,881
Popularity Rank
81st
Difficulty
Beginner
Lower Back Strength
98 mSCORE 2nd
Equipment Required
  • Photo of Back Extension Machine
    Back Extension Machine

Target muscles worked

Primary Muscles
Lower Back
Secondary Muscles
None

Instructions for Proper Form

Seated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.

  1. Sit upright in a back extension machine with your feet firmly on the footrests.
  2. Place the pad just below your shoulder blades and grab ahold the support handles with a neutral grip, palms in.
  3. Brace your core to keep your spine neutral as you extend your hips and lower the pad in a downward arc.
  4. Extend until your torso in alignment with your thighs before returning to the starting position.

Weight & 1 Rep Max Calculator

Average Seated Back Extension standards by male, female, weight, age and height

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    85
    lbs
    1 Rep Max
    105
    lbs
  • intermediate
    8
    reps
    105
    lbs
    135
    lbs
  • advanced
    8
    reps
    115
    lbs
    145
    lbs

Enter your stats to calculate your Reps & Weight

How is this calculated?

Alternative Exercises to Seated Back Extension

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  1. 1. Back Extensions

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    96.3 mSCORESWAPPED 13,131 TIMES

    This isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.

  2. 2. Incline Back Extension

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    90.5 mSCORESWAPPED 9,987 TIMES

    This isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.

  3. 3. Superman

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    95.4 mSCORESWAPPED 5,780 TIMES

    A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.

  4. 4. Superman Hold

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    76.2 mSCORESWAPPED 5,226 TIMES

    An isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.

  5. 5. Stiff-Legged Barbell Good Morning

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    91.7 mSCORESWAPPED 4,234 TIMES

    Stiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.

  6. 6. Alternating Superman

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    92.2 mSCORESWAPPED 3,414 TIMES

    This exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.

  7. 7. Superman with Scaption

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    91.9 mSCORESWAPPED 3,197 TIMES

    A variation of the Superman exercise incorporating scaption movement. This exercise primarily targets your lower back, but the added movement also helps to recruit muscles in your upper back.

  8. 8. Rack Pulls

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    89.1 mSCORESWAPPED 2,106 TIMES

    Rack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.

  9. 9. Stability Ball Back Extension

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    74.3 mSCORESWAPPED 2,066 TIMES

    This exercise is a variation of the more standard back extension. This variation utilizes a stability ball to add more instability to the movement making this a more challenging variation. This is a great exercise for improving lower back strength and core stability.

  10. 10. Stability Ball Hyperextension

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    22.9 mSCORESWAPPED 1,866 TIMES

    This exercise is very similar to a Stability Ball Back Extension. Like the back extension, this exercise primarily targets the muscles in your lower back. The use of a stability ball helps to add instability to the movement. This is a great exercise for improving lower back strength and core stability.