Seated Back Extension Machine

Step 1. - Adjust the seat and the back pad so that the pad sits at the height of your shoulder blades or mid-back.

Step 2. - Sit in the machine with your hips and lower back against the seat and backrest and your feet on the platform. Cross your arms over your chest or hold the handles.

Step 3. - Exhale and push the pad backwards using your lower back muscles until your spine is in line with your hips. Pause for a second at the end position.

Step 4. - Inhale and slowly return to the starting position, without letting the weight stack slam down.