Sit on the seat of the machine and adjust the footrest so that your knee joint is slightly bent and you can support yourself well.
2
Adjust the angle of the backrest cushion so that you are bent forward by approx. 45° and your spine remains straight (no hunched back). The backrest cushion should be level with your upper back.
3
Straighten your upper body by pushing the back cushion backwards with your upper back. Breathe out as you do so.
4
Slowly bend your upper body forward in a controlled manner until you are back in the starting position. Keep your back straight. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Keep your back straight throughout the exercise and keep your shoulder blades fixed (pull back and down) to avoid back injuries. If you notice that you have a hunched back or can no longer perform the exercise cleanly, choose a lighter weight. The execution is much more important than the weight you move. Make sure that you sit with your bottom all the way back so that it is directly on the hip pad. Only bend forward as far as your back remains straight and you are stable in your back (possibly 60° if you are not so flexible). Only go up so far until your back is upright and straight. Be careful not to overstretch your back.
Muscle groups
Primary
Back extensor
Secondary
—
Tertiary
—
Equipment
Back extension machine
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