Lower back extension machine
The lower back extension machine
The lower back extension machine is an effective gym device for the isolation of the muscles of the lower back.
The lower back muscles are too frequently ignored in a workout routine, and this can result in ill proportion, and even pain.
Many people experience intermittent or even chronic lower back pain. The most often prescribed treatment for these conditions are exercises that will strengthen the muscles of the lower back. Lower back strengthening will reduce the occurrence of back pain, and will decrease the suffering of chronic back pain patients.
The lower back extension machine is designed to safely and effectively isolate and target the muscles of the lower back, and will be a very beneficial station at any gym.
The exercise performed on the lower back extension machine can be quickly learned, and correct form is enforced by the structure of the machine. Novice users will quickly master the techniques needed, but the machine will remain challenging enough for even the most experienced weight trainer.
The machine is composed of heavy gauge steel and quality mechanisms, and is designed for years of durable use in a demanding professional gym environment.
Muscles worked by the lower back extension machine
The machine is designed to isolate the muscles of the lower back, and is a specific, not compound muscle movement. The key muscles worked are the muscles of the lower back, although the abdominal muscles will act as stabilizers during the movement, and will receive secondary benefit.
It is vital that weight trainers not neglect the muscles of the lower back. As they are not visible in a mirror, many people will tend to overlook them. Your lower back muscles are key torso muscles of your mid power section. Developing the lower back muscles will allow a weight trainer to perform with greater weights on a number of other compound exercises, such as the deadlift, and are vital for correct body proportion. Insufficient building of the lower back muscles is the number one preventable cause of very common lower back pain.
Appearance and dimensions of the lower back extension machine
The machine is comprised of heavy gauge steel tubing in white, and thick black padding. The user sits on the padded bench and places their feet on the metal non slip foot rest platform. The lifter leans forward, so that the padded movable bar is behind their mid back, and their buttocks are tight with the back of the bench at the rounded buttocks pad.
The weight stack is located to the right of the seated user, and the weights are adjustable through the use of an adjustable pinioning system. All cables and pulleys are safely hidden from view.
The machine is a professional caliber gym device, and is designed to meet the rigorous usage demands of a professional gym. All of the apparatus’ and mechanisms of the machine are durable and will be reliable for years of maintenance free usage.
The dimensions of the back extension machine are 110 cm x 120 cm x 170 cm, and the weight of the machine is 90 kg.
How to use the lower back extension machine
The lower back extension machine is very user friendly, and the technique can be quickly learned and mastered by even novice users.
The first step is to select and adjust the desired weight to be moved. Insert the steel pin into the slot below the desired number of weight plates to be lifted.
If needed, adjust the height of the foot platform, so that your feet are comfortably flat against the platform as you perform the exercise.
Sit on the bench, with the back of your buttocks securely against the rounded upper buttock pad at the back of the bench, and lean forward so that you mid back is positioned in front of the movable lifting apparatus. Place your feet comfortably at shoulder width apart on the non slip foot platform.
Clench the muscles of your lower back and abdominals, and lean your back backwards, as far as you can comfortably go. Exhale as you push the weight backwards. At the end of the range of motion, pause for a count of two, and make a concerted clench of the lower back muscles. Inhale as you smoothly lean forward to the starting position again. At the starting position, do not allow the weights to rest on the weight stack, as this will remove the weight off of the lower back, and reduce the effectiveness of the exercise. Additionally, do not swing or jerk in either direction. This will also take the strain off of the lower back, and reduce the effectiveness of the exercise.
You should keep your back straight and erect throughout the range of motion, and avoid unnecessary upper or lower body movements. Any extraneous movement will reduce the isolation on the lower back, and lessen the benefit of the exercise. If you cannot complete the exercise motionless, you should consider reducing the amount of weight. Proper form moving less weight will always produce greater results than heavier weight moved incorrectly.
For best results, you should select an amount of weight that brings you close to muscle failure by the end of a set of repetitions; and for best results, you should perform three sets of repetitions, with a break between each set.
Incorrect form can lead to injury
This machine is very safe, and can be used without the need for a spotter or assistant. The lower back extension machine enforces proper form, and thereby also reduces the risk of injury.
As with any strenuous exercise, you should ensure that you take the time to warm up well and stretch before using the machine. If you approach the muscle movement “cold” you could strain or even tear a muscle in the lower back. A lower back strain or tear will be very painful, and will severely reduce your mobility; and thus it should be avoided by a thorough warm up session. Many experienced trainers will warm up by doing an initial set on the machine with a very light weight, before moving onto heavier weights.
If you experience pain while doing this exercise you should immediately desist, and find a different way to strengthen the muscles of the lower back.
Variable techniques for the lower back extension machine
The lower back extension machine is designed specifically for the isolation and development of the muscles of the lower back. The machine enforces good form during the back extension, and gets good results because of this. There are no variations in the exercise possible.
Most people will vary the exercise through the use of different weights, depending on the results sought. If you are looking to develop size and strength, you should use heavier weights and fewer repetitions per set. If you are looking to tone and shape, you should perform more repetitions with less weight.
You can vary the routine, by quickly alternating between an exercise that focuses on the lower back, with an exercise that focuses on the abdominal muscles, like the abdominal crunch. This technique raises the aerobic benefit of a work out, as well as allows for a more efficient work out in a limited time frame.
The lower back extension machine performs an excellent platform for an exercise that isolates and strengthens the lower back. The lower back is too often overlooked in a gym routine, and any comprehensive gym needs to have an effective machine for the promotion and development of the muscles of the lower back.
Developing the lower back muscles will alleviate a lot of commonly experienced back pain, and many people will be sent to a gym specifically to train these lower back muscles.
The machine is designed for professional use, and will offer years of reliable and maintenance free usage. The lower back extension machine is user friendly, and easy enough for novices to quickly master, but remains challenging enough for the most experienced weight trainer at any gym.