Seated Back Extension Machine
Follow machine instructions for set up and select desired weight. Sit so that feet are on (or behind) foot rest, and back pad is on your upper back (shoulder blades) while your torso is slightly pitched forward. Keep knees above ankles, back straight, abs engaged, and arms crossed at your chest.
EXHALE: Keeping abs engaged and spine perfectly straight, slowly hinge back from the hips to lean back.
INHALE to slowly return to the starting position to complete one rep.
Only lean back as far as you can in good form (back straight and abs engaged). If you experience lower back pain, decrease your range of motion or avoid this exercise altogether.
Muscles worked: Lower back