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Weighted back extensions


Major muscles used

  • Lower back

Perform weighted back extensions

  • Choose a light to medium weight.
  • Hold the plate to your chest during the exercise.
  • Position yourself in a back extension machine, ankles locked behind the pads, groin area and upper thighs resting on padded platform.
  • The top of your hips should be over the edge of the platform, your back should be parallel to the floor.
  • Fold your arms across your chest.
  • Bend over at the waist, with your upper torso lowered to the point where it is just a few inches above being perpendicular to the floor.
  • Raise up to the starting position and hold for a brief second.
  • Lower yourself slowly and repeat.

Be careful

  • Don't just through the motions swinging up and down. Do this in a slow, controlled manner.

Alternative exercise to the weighted back extensions

Courtesy of, your Online Personal Trainer


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