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Back stretches on the back extension machine
Certainly, there is also the option to perform your hyperextensions in the gym using the back extension machine. This machine is specially designed to provide beginners with a gentle introduction to back extension training. The following section will provide more details on various variations, as well as the correct body position and execution of movements.
Body position
Start at the back extension machine by taking the designated position. Place your feet on the footrest, sit on the cushion, and let your upper back lean against the padded resistance. Ensure that your back remains as straight as possible. Cross your arms in front of your chest to avoid any additional support during the movement.
Movement execution
Subsequently, use the strength from your back and push against the resistance. Lower your back until it is almost in a horizontal position. Keep your legs and arms unchanged during this process. Your head continues to elongate your spine.
On other back extension machines, pads are positioned in the lower and middle back area. Here, too, lower your back and apply force against the resistance. However, it is not necessary to lower the upper body to a horizontal position. While your upper body is slightly inclined forward in the starting position, it is now in a slight backward tilt.
Stressed muscles and common mistakes
Additional information about the engaged muscle groups and typical errors in performing the exercise Back Extensions on the back extension machine can be found on the top section Hyperextensions/Back Extensions on the device.
Alternative variants to back stretches on the back extension machine
To make your training more diverse, you can resort to similar exercises or other variations of the Back Extensions on the back extension machine.
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