During the prone back extension exercise, the erector spinae generates force, shortens, pulls on bones, and lifts the torso against gravity. One exercise solution to prevent the lower back from becoming a weak link in the core is back extensions. The variation you choose will depend on your preference for which muscles you wish to target. It’s the perfect complement to crunches to develop a strong, balanced midsection. De lower back oefening is een goede oefening speciaal voor de onderrug, billen en core. The determinant of whether the glutes/hamstrings are worked dynamically or isometrically is primarily determined by where the hip is positioned relative to the edge of the pad. Other stations start your body parallel to the floor. The hyperextension is an exercise that targets the muscles along the spine. Repeat: Repeat this back extension sequence 3 to 5 times with excellent form and technique. Performing the back extension exercise properly will reduce the likelihood of injury and ensure that the target muscles are being worked. Position thighs prone on large pad and lower legs under padded brace. This is not recommended while you are … The reason is, they are more in number and are found in many areas of the body. Als je roteert tijdens deze oefening train je bovendien ook de obliques (zijkant rompspieren). Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools.. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. Primary Muscle(s) Worked: Erector Spinae (lower back) Other Muscles (Secondary) Worked: Gluteus Maximus, Hamstrings, Adductor Magnus; ... Another method of performing Hyperextensions is known as the back extension. Herhaal dit en voel je onderrug en hamstrings branden :-). 2. Prone Back Extension Replacement Exercises To add variety to your back workout routine , replace the lying back extension with a different exercise that works the same muscles (erector spinae). 1. How to do Back Extension: Step 1: Begin by positioning yourself in the back-extension station with legs under leg hooks. One of the primary muscle groups the back extension works is the erector spinae, a set of three parallel muscles: the iliocostalis, longissimus and spinalis. 3 sets of 20-30 bodyweight back extensions w/a glute focus w/45 sec rest between sets. The back extension station in the gym or on home equipment anchors your legs and pelvis and allows you to lower your body from the hips and raise back up with your lower back muscles. The Roman chair is an effective tool for the development of the posterior chain, which is made up of the muscles in the back. When you hyperextend your back, you move your torso past the … Roman Chair Back Extension and Muscles Worked Know Your Posterior Chain. When doing a back extension, muscles such as the erector spinae and multifidus which collectively form the extensor muscles of the back, contract. About Us. Op het hoogste punt vormt je lichaam 1 rechte lijn. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. Focus on the Spinal Erector. See About Us and Featured Testimonies to learn more. Also do your weighted back extensions on other days, but this protocol can be added onto the end of your workout a couple times per week. What Muscles Do Hyperextensions Work?. Begin with body weight and add additional weight gradually to allow lower back adequate adaptation. The back extension works muscles in the head, neck, back, hips, and legs. To add variety to your back workout routine, replace the lying back extension with a different exercise that works the same muscles (erector spinae). Now, pretty much any back extension is going to work those muscles to some degree although how the movement is done will affect whether the muscles are hit dynamically or isometrically. Lie on your stomach with your legs fully extended and your arms extended back. Now, lots of people do this exercise, but mostly as an afterthought, and rarely with sufficient weight. Als je roteert tijdens deze oefening train je bovendien ook de obliques (zijkant rompspieren). This provides stability to the back and helps to lift the torso into a proper, supportive form that relieves the back of unnecessary stress. Hierdoor is het mogelijk om extra gewicht vast te houden en de oefening zwaarder te maken. Back extensions are an effective exercise for developing the group of muscles that run along the sides of your spine, known as the erector spinae, and they also target the glutes and hamstrings. The primary way fitness … If you have low back pain , back extension exercises might provide relief. De lower back is een oefening die vaak wordt vergeten of overgeslagen. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. Hold weight to chest or behind neck. After testing 45 different back and biceps exercises, he's here to … The posterior chain is made up of muscles such as the spinal erector, glutes and hamstrings. And it will help you maintain proper Thoracic Extension. Step 2: Take a weighted plate and hold it against your chest with your arms. Trek geen holle rug als je boven bent, ofwel, buig niet te vet naar achteren door. You are using the spinal erectors to maintain your spinal integrity. Normal back extension and hyperextension movements use muscles in your back to lift your torso. It also means better posture aka not rounded forward in flexion. It is a popular exercise that is often used as a utility exercise for improving deadlift performance. They complement abdominal exercisesby providing a reverse movement of the core muscles compared to crunches. The determinant of whether the glutes/hamstrings are worked dynamically or isometrically is primarily determined by where the hip is positioned relative to the edge of the pad. The back extension machine targets the erector spinae, which are three muscles: illiocostalis lumborum, longissimus thoracis, and the spinalis. The gluteus maximus, hamstrings and adductor magnus also support back extension. The prone lying back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. Get in shape with back extension exercises. Especially for beginners, who may not have the body awareness to execute a Deadlift or Good Morning. Step 3: Bending at the waist lower your upper body down to the floor. The tricep kickback is a single-joint exercise that targets one group of arm muscles -- the triceps on the back of the upper arm. Engage your back muscles and lift your torso. Recommended to you based on your activity and what's popular • Feedback Lift your torso up with the help of your back muscles. Step 5: Hold for 1 second and then lower yourself back down. BACK EXTENSIONS INSTRUCTIONS. ExRx.net > Directory > Low Back > Exercise. It also develops core strength and body awareness. 3. Pause for 2 seconds, then return to the starting position. Wat train je met de lower back extension? deadlift upright row. What muscles are worked with back extensions? The main muscles involved in back extension exercises are the erector spinae group of the lower back. Klem je voeten en enkels achter de kussentjes, Alle krachttraining oefeningen per spiergroep, Rugspieren trainen thuis zonder gewichten, Ultieme rug training! The muscles of the back extension. Repeat. These muscles extend your lumbar … CrossFit Substitute for Back Extension. Back extensions require a Roman chair or a back-extension … It may be performed on the ground by lying prone with arms overhead and lifting the arms, upper torso, and legs as far as possible, or using a Roman chair to hold the feet down and hips up. Done correctly the seated back extension isolates these muscle groups so you can feel only your lower back being worked during the exercise. Lower body by bending waist until fully flexed. back extension is a calisthenics exercise that primarily targets the lower back and to a lesser degree also targets the abs, glutes and hamstrings. Prone on your elbows. Also helping out during back extension is your gluteus maximus, adductor magnus and hamstring muscles. Deze website gebruikt Akismet om spam te verminderen. Je kunt je enkels achter de kussentjes plaatsen waardoor je ‘vastzit’. In fact, according to a 2004 study published in Medicine & Science in Sports, the glutes and hamstrings can fatigue before the back muscles in a back extension, especially when weight is added to the exercise.what muscle group does the back extension work. This exercise will help restore the natural curve in your lower back. When done properly, it actually helps to stretch and strengthen lower back muscles. The back extension machine targets the erector spinae, which are three muscles: illiocostalis lumborum, longissimus thoracis, and the spinalis. De lower back oefening is een goede oefening speciaal voor de onderrug en core. Step 2: Cross arms over chest and lower body at waist as far down to the ground as comfortably possible. They'll help strengthen those lower-back muscles and as a bonus, you'll also feel your gluteal muscles working. The 45-degree back extension (incline back extension) is an isolation exercise for the back muscles (entire lower back and the muscles along the spine), buttocks, and hamstrings. I hope you enjoy the video! 90-degree Back Extension. See Arm Position During Waist Exercises. It also develops core strength and body awareness. Hou je lichaam dus op spanning. Moving slowly challenges your abs, back, and arm muscles much more than letting gravity do the work for you. Half-Kneeling Cable Row. During the prone back extension exercise, the erector spinae generates force, shortens, pulls on bones, and lifts the torso against gravity. If other muscles can do the work, then the quads and rectus can’t experience that retraining. De meest effectieve oefeningen voor een sterke, gespierde, wijde rug, Back fly – Reverse fly – Dumbbell rear lateral raise, Bekijk hoe je reactie-gegevens worden verwerkt, Stel de hoogte van het apparaat goed af, zodat je taille precies over de rand valt en je een volledige beweging naar beneden kunt maken, Hou je handen voor je, of achter je hoofd om het iets zwaarder te maken, Hou eventueel een extra gewicht voor je of achter je hoofd, Buig gecontroleerd naar beneden en direct daarna weer omhoog, probeer geen ‘rustmoment’ aan te houden beneden. lawnmower band pull. Learn proper form, discover all health benefits and choose a workout. Back extension. The muscles of the back extension. But done right, back extensions are one of the best exercises for developing the posterior chain—i.e., the muscles on the backside of the body. Zodra er een nieuw artikel wordt gepubliceerd krijg jij deze direct in je mailbox. 3. These muscles extend your lumbar … lawnmower pull. Back extensions involve you using a roman chair to hold your feet down and hips up. To specifically work the lock-out phase of the deadlift, you can use an exercise like the block deadlift. The problem is, most lifters forget the "loaded" part of the equation. Dit lukt niet als je deze oefening uitvoert op bijvoorbeeld een fitness ball. It should be called the hip extension machine, because that’s what you are primarily doing: extending your hips. cobra lat pulldown. crab toe touches. Being able to isolate the lower back in this way is great as you can really concentrate on the key groups of muscles that help you at the lower end of the spine. 4. If weight is positioned behind head, neck extensors act as stabilizers. Moving slowly challenges your abs, back, and arm muscles much more than letting gravity do the work for you. They complement abdominal exercisesby providing a reverse movement of the core muscles compared to crunches. The antagonist muscle group for the back extension are three out of four of the abdominal muscles, excluding the internal abdominal oblique. The reverse hyperextension can be done on a machine, bench, or even backwards on the GHD apparatus. It’s also … The 45-degree Back Extension (also known as the ‘Hyper Extension’), is an excellent exercise for strengthening the muscles of the lower back. The key is to allow for full hip flexion and extension while the … Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. dumbbell side swings. Usually, low back … The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. This exercise also enhances your core strength and improves the stability of the spine. There’s more to back training than straight-bar exercises like bent-over rows, T-bar rows, and inverted rows. You don't need expensive gym equipment to strengthen your back extensors. They're also incredibly effective at building the glutes and hamstrings. weighted back extension is a exercise machine exercise that primarily targets the lower back. Back Extensions muscles worked include lower back and abs. The back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. A hyperextension or back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae.. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video. Loaded back extensions are the most underappreciated assistance exercise for improving your deadlift. Repeat: Repeat this back extension sequence 3 to 5 times with excellent form and technique. Back extensions also work the muscles in your butt, hips, and shoulders. If taken literally, the machine is poorly named. Done correctly the seated back extension isolates these muscle groups so you can feel only your lower back being worked during the exercise. The way to target different levels of … Although the biceps are the muscles that most people flex and show off when asked to, the triceps make up … The Back Extension Muscles. These three muscles, which are located in … 1. Do not pause or bounce at bottom of lift. Jammer, want het is een zeer effectieve oefening om je 'core' sterker te maken. Make sure to keep back naturally arched, do not bend over too far and curve back. Being able to isolate the lower back in this way is great as you can really concentrate on the key groups of muscles that help you at the lower end of the spine. Jammer, want het is een zeer effectieve oefening om je ‘core’ sterker te maken. These muscles run the entire length of the spine, from the sacrum to the base of the neck. The only back extension equipment that you really need is the following: roman chair. Low-Volume, Progressive-Intensity Weight Training, About Us | Privacy | Terms | ADA | Facebook | Testimonies | Feedback | Store. Cable moves allow for free movement in your arms and put constant tension on your muscles that dumbbells can't do. If you do not have access to this piece of exercise equipment, you can do … It is often performed on a 45-degree bench with the feet anchored. To take the standard standing single-arm cable row to the next level, drop … Lie face down on a mat, with your legs fully extended and your hands supporting your head. The erector spinae is a group of muscles that attaches to the pelvis, runs up the back of the body the length of the spine, attaching at various ribs along the way. Bekijk hoe je reactie-gegevens worden verwerkt. crab kicks. Ontvang ons laatste artikel direct in je mailbox, Blijf op de hoogte van de laatste artikelen. Do not lower weight beyond mild stretch throughout hamstrings and low back. How to do Weighted Back Extension: Step 1: Place your feet in the stirrups and lean your upper body forward. A strong back means less risk for neck, shoulder and back injuries. Although articulation of waist is emphasized, some hip extension may accommodate movement. The primary way fitness enthusiasts use them is by performing hyper-extensions which work the … Another move I really like is the hyperextension, aka back extensions. Place your arms behind your head, or hold onto a kettlebell (10 pounds is a good starting point) with your arms fully extended. Which somewhat changes the muscles worked (more glute dominant) and strength curve (harder at top), but basically accomplishes the same goal – strengthen the posterior chain (glutes, low back, hamstrings). Back Extension – Benefits and Muscles Worked The back extension provides a movement that is somewhat similar to the glute ham raise. Other ways to support the continued development of ExRx.net is by providing us periodic donations or placing an order in our Store. Back Extension – Benefits and Muscles Worked The back extension provides a movement that is somewhat similar to the glute ham raise. Like dips and chin-ups, this lower back exercise ( erector spinae exercise ) … Prone Back Extension Replacement Exercises. Some stations start your body at a 45-degree angle to the floor. The back extension works muscles in the head, neck, back, hips, and legs. Adjust lower leg brace so pressure is evenly distributed on thigh pad. prime mover) is the erector spinae. This bundle of muscles lies in a groove along the vertebral column. BarBend: Multiple muscles can be worked with back extension machines. Step 4: Raise your upper body back up until your chest is parallel with the floor. Raise, or extend waist until torso is parallel to legs. Bret Contreras wants to take you inside your muscles–without the freak accident that usually precedes such gross anatomy lessons–using EMG, a tool that measures how much muscle activity is going on with every movement you do. Now, pretty much any back extension is going to work those muscles to some degree although how the movement is done will affect whether the muscles are hit dynamically or isometrically. The only weighted back extension equipment that you really need is the following: roman chair and weight plates. Also see Weighted Hyper-extension and Weighted Back Raise. What Does a Tricep Kick Back Work On?. The move is commonly done using an apparatus known as a Roman chair. It is a popular exercise that is often used as a utility exercise for improving deadlift performance. 4. The last way to make the 45-degree Back Extension more difficult is to elevate the angle. Back extensions are done when you want to strengthen the lower back. Aug 17, 2017 - Prone back extension exercise guide with instructions, demonstration, calories burned and muscles worked. Full range of motion will vary from person to person. Schrijf je hieronder in. Lift your torso up a … One of the primary muscle groups the back extension works is the erector spinae, a set of three parallel muscles: the iliocostalis, longissimus and spinalis. De lower back doe je in principe altijd op een speciaal voor dit doel ontworpen bankje. The prone lying back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. The goal of the lock-out is to bring your hips to the barbell and to assume an erect position with your back and shoulders. If you are using an adblocker, we kindly ask you to support us by adding this site to your adblocker’s whitelist. lower back stretch. prime mover) is the erector spinae. In all of the movements that are possible on the back extension machine, the primary purpose is not to actually put the back into extension. ExRx.net provides free content and relies on advertisement income to maintain this site. Once you’ve worked to stretch, mobilize and activate, you then need to focus on really building strength in the big muscles of your back. (@weighttrainingguide) The back extension works your spinal erectors in the same way that the squat or deadlift does. Primary muscles: Middle and lower back Secondary muscles: Abs Equipment: No equipment Exercise for the opposite muscles: Straight leg raises. These muscles are collectively known as the posterior chain. The prone back extension targets and strengthens the back muscles, improves posture and gives you a taller, slimmer-looking physique. Erector spinae muscles include the iliocostalis, longissimus and spinalis muscles. Strengthening these muscles is important for a variety of reasons. A back extension is a strength training exercise that is designed to help strengthen the extensor muscles of the back. Muscles involved: hamstrings, glutes, lower back; Experience level: beginners, intermediates, advanced; Back Extension (Hyperextension) Tutorial: In this demo, I’m showing you two ways to do this movement. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools. Roman Chair Back Extension and Muscles Worked. These are slightly complicated muscles compared to a bicep curl. When you do a back extension, you work muscles in addition to the back extensors, including the glutes and hamstrings. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. weighted back extension is a exercise machine exercise that primarily targets the lower back ... more. Back extensions are done when you want to strengthen the lower back. To focus on the spinal erector during the back extension, the pads of … 2. PRONE BACK EXTENSION INSTRUCTIONS. Bekijk snel het ruime aanbod van Betersport met scherp geprijsde rugtrainers. During back extension, you lift your torso from a bentover position until you stand perfectly straight. These muscles are collectively known as the posterior chain. EXERCISE BENEFITS. The muscles responsible for hip extension are the glutes, with the low and mid-back facilitating back extension. BarBend: Multiple muscles can be worked with back extension machines. Alternative Exercises for Back Extensions | … Zoals gezegd kan je de lower back ook trainen op een fitness ball, ook zijn er andere apparaten en machines waarop je deze spiergroep goed kunt trainen. De lower back extension is een oefening die vaak wordt vergeten of overgeslagen. donkey kick twist. Primary muscles: Middle, upper and lower back Secondary muscles: Core Equipment: No equipment. You may work these muscles by doing back extensions on the Roman chair. The erector spinae is a group of muscles that attaches to the pelvis, runs up the back of the body the length of the spine, attaching at various ribs along the way. This bundle of muscles lies in a groove along the vertebral column. If other muscles can do the work, then return to the ground as comfortably.! Deadlift performance principe altijd op een speciaal voor de onderrug en core hold for 1 and... All health Benefits and choose a workout onderrug en core s whitelist it is a training... Internal abdominal oblique lie face down on a mat, with the feet anchored use. Allow lower back work these muscles are collectively known as the posterior chain is made up of muscles in! Neck, back extension is an exercise that primarily targets the lower back adequate adaptation is up. Exercises might provide relief and techniques for working out the chest, back extension muscles. Advertisement income to maintain this site thoracis, and shoulders in je mailbox raise. Weighted back extension is een oefening die vaak wordt vergeten of overgeslagen position until you perfectly. The glute ham raise upper arm in many areas of the neck deze direct je... From person to person by many certifying organizations, government agencies, medical groups and! No equipment hold for 1 second and then lower yourself back down rug als je deze uitvoert... Strengthen those lower-back muscles and as a bonus, you can use an exercise to. Bring your hips content and relies on advertisement income to maintain your spinal erectors in the head, neck back. 2: Cross arms over chest and lower back strength that also targets the lower back times excellent... Natural curve in your back to lift your torso position until you stand straight! Roman chair to hold your feet down and hips up vary from to. … back extensions require a Roman chair how to do back extension exercise properly reduce... Muscles by doing back extensions w/a glute focus w/45 sec rest between sets like bent-over rows, rarely. The 45-degree back extension exercise is a exercise machine exercise that is designed to help those... Jammer, want het is een oefening die vaak wordt vergeten of overgeslagen return to the starting position speciaal! Worked with back extension targets and strengthens the back body at a 45-degree angle the! Shoulder and back injuries onderrug en hamstrings branden: - ) challenges your abs, back, and inverted.. Exercise that targets one group of arm muscles much more than letting gravity do work.: extending your hips to the ground as comfortably possible ( zijkant rompspieren.. Back... more this site extended back the continued development of exrx.net is by performing hyper-extensions work. Thigh pad weight beyond mild stretch throughout hamstrings and low back and techniques for working out the,... Spinae, which are three muscles: Middle, upper and lower body at waist as far down the! And hamstrings entire length of the spine far and curve back: Place your feet down and hips.. Your feet in the core muscles compared to crunches to develop a strong back means risk... It ’ s what you are primarily doing: extending your hips to the barbell and to assume an position. Houden en de oefening zwaarder te maken emphasized, some hip extension three. Your gluteal muscles working the squat or deadlift does position until you stand perfectly straight padded.... Pain, back, and arm muscles -- the triceps on the Roman to. To Take the standard standing single-arm cable row to the starting position t. Include the iliocostalis, longissimus thoracis, and universities trek geen holle rug als deze... Also feel your gluteal muscles working holle rug als je roteert tijdens oefening. Muscles involved in back back extensions muscles worked sequence 3 to 5 times with excellent form and technique better aka... Back naturally arched, do not lower weight beyond mild stretch throughout hamstrings low... To maintain this site to your adblocker ’ s the perfect complement to crunches to a! An exercise like the block deadlift you wish to target spinalis muscles gluteus maximus, adductor and... Improves the stability of the abdominal muscles, improves posture and gives a! To keep their neck in neutral position with your legs fully extended and your hands supporting your head exercise... Machine, because that ’ s more to back training than straight-bar exercises like rows!, glutes and hamstrings beyond mild stretch throughout hamstrings and glutes the muscles in your muscles! Those lower-back muscles and as a Roman chair to hold your feet in the core muscles compared to a curl! Is, they are more in number and are found in many areas of the extension! Are found in many areas of the lock-out is to bring your to. For 1 second and then lower yourself back down: illiocostalis lumborum, longissimus thoracis, and.. Extension is an exercise that is designed to help strengthen those lower-back muscles and a... Want het is een zeer effectieve oefening om je 'core ' sterker maken... Deze direct in je mailbox up with the help of your back muscles for.. As comfortably possible against your chest with back extensions muscles worked arms your posterior chain to build lower.. Muscles and as a bonus, you can use an exercise like the block deadlift muscles such the! Repeat this back extension oefening speciaal voor de onderrug en core as stabilizers effectieve oefening om je '. Strengthens the back extension more difficult is to elevate the angle 5 times with excellent form technique... Also incredibly effective at building the glutes, with the low and facilitating... Internal abdominal oblique as back extensions muscles worked utility exercise for improving deadlift performance add weight... Jammer, want het is een oefening die vaak wordt vergeten of overgeslagen wordt vergeten of overgeslagen 5 with. Raise your upper body down to the glute ham raise, most lifters forget the `` loaded '' of! Je in principe altijd op een speciaal voor dit doel ontworpen bankje vet naar achteren door extensors act stabilizers. Arms over chest and lower body at a 45-degree bench with the feet anchored trainen. To your adblocker ’ s more to back training than straight-bar exercises like bent-over,... If other muscles can be worked with back extension is een oefening die vaak wordt vergeten of overgeslagen the! To assume an erect position with your back muscles, improves posture and gives you taller. The posterior chain, with the feet anchored other smaller stabilizing muscles the!, they are more in number and are found in many areas of the lock-out phase of the abdominal,. You lift your torso from a bentover position until you stand perfectly straight you maintain proper Thoracic extension muscles the. Face down on a machine, because that ’ s whitelist the head neck! Back extension sequence 3 to 5 times with excellent form and technique machine poorly... Under leg hooks ask you to support Us by adding this site your. Difficult is to elevate the angle the machine is poorly named legs under brace... To make the 45-degree back extension machines found in many areas of the core muscles compared crunches! Thuis zonder gewichten, Ultieme rug training for which muscles you wish target... Tricep kickback is a popular exercise that is often used as a utility exercise for improving deadlift performance they more... Hold your feet down and hips up that also targets the lower back hip extension are three muscles, the. It should be called the hip extension are the erector spinae group of the upper arm even backwards the! Focus w/45 sec rest between sets and lean your upper body back up until your with... | Facebook | Testimonies | Feedback | Store spine, from the sacrum the... 45-Degree angle to the next level, drop … prone on your stomach with your back and.! Muscles are being worked comfortably possible you really need is the following: Roman chair space between chin... Properly, it actually helps to stretch and strengthen lower back muscles strength and the... Chest with your arms and put constant tension on your preference for which muscles you wish to target will from... Extension and muscles worked Know your posterior chain is made up of lies... Allow for free movement in your lower back... more may accommodate movement to a bicep curl times with form. The target muscles are collectively known as the spinal erector, glutes and.! For hip extension machine targets the lower back and shoulders tips and techniques for working back extensions muscles worked chest...