99. The reverse hyper is a great exercise for targeting your posterior chain which comprises of the lower back, glutes, and hamstrings. Speak your question. Cybex … I was sick of my back being weak. Skip to main content.us. Any suggestions? Done in sets of 10 to 12 repetitions, it develops the strength to progress to more technically demanding exercises for the back. For this I would say our bodies are good at adapting when we exercise so doing a variety of exercises to strengthen the back is always going to help you in your strengthening journey. When using the seated back extension it is important that you select a low weight to begin with. May 4, 2015 - Here you are offered a plan for building a back extension bench (also called the hyperextension bench or Roman chair). Hip adductor and abductor machines are a scam. Similar to the hyperextension bench exercise, the seated back extension machine targets the erector spinae muscle groups (iliocostalis, spinalis & longissimus). This exercise is to be AVOIDED if your injury is still very fresh as it can increase the pressure on the vertebrae. The GHD back extension is much more of a lower back isolation exercise. Sit on the seat and position the upper roller against your shoulder blades. 4. This will be your starting position. The Dex II places the body in a bent-knee/bent-hip position ideal for targeted decompression in the lower back and hips. Fitness Factory offers commercial and home grade weight machines with single and multiple station models available to help. However, if you find there are no handlebars then try and hold the seat as you extend back and forth, see below. December 14, 2015, 5:25pm #2. reverse hyper. The front support should be padded, and the footrest (Part 8) can be upholstered with a cylindrically-shaped sponge. Weight: 80 KG. There is a lot of support on the back extension machine which you could try and test yourself to see if it has positive impact on the lower back muscle groups. Target muscles: The exercise is aimed at developing and strengthening the middle and lower back. (Always seek advice from a medical practitioner first if unsure.). Some people in the fitness industry don’t recommend using the back extension machine to strengthen a weak back. Stay Home Stay Safe. The reason I say this is that I too suffered from a herniated disc, however I didn’t dare use this machine until much later on once I had gained stability over my spine from some of the other body weight based exercises such as the bird dog. Lie face down on a Back extension bench. Choose from a wide selection of back machines including lat pulldown machines, seated row stations, shrug machines, back extensions, and more. Reverse hyperextensions are an effective accessory exercise to develop the glutes and hamstrings. $200.00 Back Extension Machine/Roman Chair Mississauga / Peel Region 01/11/2020. In addition to this, I’m am also going to highlight some of the controversy that surrounds this exercise depending on some personal trainers school of thought. It requires you to face the floor with your thighs on the pad, letting your spine extend upward. In this post I am going to explain the best way to get started with this machine and reflect on some of the benefits this machine has provided. Our knees are partially bent on a foot rest. Back Extension Machine is excellent for beginners. Height: 1500 MM. When the adjustment is made, start using the device. Variations:A hyperextension exercise can be performed by lying face down on the floor and then lifting the arms and the torso off of the ground while keeping the hips and lower body even and grounded. or Best Offer. 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