RussianAbout this machine
Roman-chair and 45-degree back-extension setups let you train trunk extension with thigh support and fixed feet. Use them for controlled posterior-chain work, not for a deep lower-back arch. A good rep ends at a neutral body line, not at the highest possible lift.
Muscles worked
- Main load: Lower back.
- Stabilization: trunk muscles help hold position.
- Should not hurt: joints or lower back. If they do, reduce load and check setup.
How to set up
- For the Basic 45-Back Extension, first check its source-listed detail: uses adjustable pads for body positioning.
- Adjust the back or pelvis support so the movement comes from the hip-lower-back area.
- Place the feet on the platform and secure the position.
- Choose a start position without excessive spinal flexion.
- Hold the handles before beginning the set.
How to perform
Main exercise: 45-degree back extension.
- On the Basic 45-Back Extension, move smoothly through this model's working path.
- Move smoothly and avoid overextending at the top.
- Pause briefly in a controlled position.
- Return slowly while keeping tension in the extensors.
Common mistakes
- Hyperextending or snapping into the top position.
- Jerking from the hips instead of controlled extension.
- Losing foot or pelvis position.
- Using a load that makes the back lose control.
- Ignoring this model-specific detail: uses adjustable pads for body positioning.
Technique video
Sources: gym80.de product page for 4119; gym80.de image saved locally; video embedded from the original YouTube source. PDF data: page 116, printed page 114.