The 7 Best Back Extension Machines, Tested by Certified Fitness Trainers

If you’re serious about training your posterior chain, have cash to burn, or are a fit guy going through a midlife crisis—all three of those reasons may be enough to justify spending a grand on this Nordic curl-back extension hybrid. The build is top-notch, the back extension adjusts in at points, and you get two machines in one.

The appeal of a multi-use machine is its functionality, with quality typically taking a slight hit to accommodate the convenience of owning two or more gym machines. In other words, if you buy a Nordic curl bench that is also a back extension, you probably don’t expect it to be the best version of either tool. What makes Shogun’s multi-purpose Nord-Ex unique, and our best pick overall, is that the brand gives up zero ground in the quality department. You get a premium Nordic curl bench and a back extension that holds up to (or, more likely, surpasses) any version you’ve used at your big box gym.

You can read our full review of the Shogun Nord-Ex, but we will focus on the back extension in this article. Men’s Health contributor and fitness journalist Andrew Gutman owns the Nord-Ex and says switching between the Nordic curl and back extension takes 30 seconds or less. You can adjust the back extension to five angles: 35, 40, 45, 50, and 55 degrees. The padding on the hip pad is about three inches thick and made from the same high-quality foam you’ll find on the best weight benches.

The only objective downside to this machine is the price. A thousand dollars is an extreme investment, especially for a tool we wouldn’t classify as essential. (It’s also worth noting that Shogun charges an additional $55 for the storage feet to store it upright.) Still, there’s no denying the quality, functionality, or even aesthetic appeal of this matte steel-covered bench. If you’re all-in on owning a back extension and can afford the price tag, we’re confident in the Shogun Nord-Ex.

Titan’s price point says “budget,” but the build of this back extension is that of a machine worth more. It uses 11-gauge steel, has a large steel diamond footplate, and a wide range for adjustable torso height. You’re not getting anything more than a back extension machine, but what you are getting is great quality for a comparatively fair price.

It isn’t the sturdiest unit—and mind you, it can only support up to 250 pounds—so I don’t work through any explosive motions on it, but the calf supports are comfortable, and there is enough adjustment for me to customize the machine to my fit. You can raise or lower it to suit heights ranging from 34 to 43 inches. Because the footplate and hip pads are wide-set, you’ll feel secure when locked into the machine. The Y-shaped base should prevent the back extension from rocking during use, but one of our testers found himself tripping over the base a couple of times, which is obviously avoidable but speaks to how much space this single machine can take up in a fairly tight space (like a one-car garage or small basement).

All in all, you’ll be hard-pressed to find a better quality back extension for the price, but the lightweight limit, obtrusive base, and minimal functionality won’t appeal to everyone, especially those willing to spend more.

Having spent time putting the LifePro SculptTrainer to the test, we can confidently say it’s one of the best budget back extension machines out there. For under $150, I wasn’t expecting much from this machine. But from the get-go, I was surprised by how comfortable and sturdy it felt compared to other budget machines I’ve tried.

No machine on our list offers a better value for your dollar than the Freak Athlete Hyper Pro. For $800 (or $1,300 if you get the suggested add-ons), you’re able to perform over 25 exercises on nine machines—a Nordic bench, reverse hyper, back extension, GHD, hamstring curl, decline sit-up, hip thrust, leg extension, and a general upper body trainer.

Unless you already own a decked-out gym, most folks will appreciate the Hyper Pro’s versatility. Some settings (the back extension and Nordic curl, in particular) are better than others (the reverse hyper setting doesn’t allow full clearance for everyone).

“A back extension, once you’ve found the setting, it’s super-comfortable and sturdy,” says Men’s Health Fitness Director, Ebenezer Samuel, C.S.C.S. “The padding feels great on your quads, and the machine does not move, whether playing with explosive concepts or using heavy loads.”

Samuel notes that changing between the different machines isn’t as easy as Freak Athlete promotes (though you’ll get the hang of it just fine), and that all the knobs and switches “can lead you to punch or hurt yourself if you’re not careful.”

The Hyper Pro is priced at $800, but for an additional $500, you can buy the GHD, leg extension, and leg curl machine (which also enables upper body exercises such as face pulls, rows, and curls.) If you’re not pining for those accessory movements, then save yourself the money and still enjoy six different machines. At either price, the Hyper Pro is still a tremendous value considering there are back extensions and Nordic curl benches on this list that go for between $800 and $1,500.

Pros

• Has plate holders
• Comfortable
• Ultra sturdy

Technogym’s back extension is the closest on this list to what you’re (probably) used to seeing in a commercial gym. That’s because the brand is a popular distibutor for high-end gyms all over the world. It’s a classic 45-degree angled bench with a wide base and adjustable hip pad. Though expensive, it offers a comfortable and familiar back extension experience that is sturdy as all get out.

What we like most about the Technogym is the level of hip comfort you get. Look at the photo above, and you’ll immediately notice the extra-plush hip pads; you’ll never feel any metal digging into your hip flexors or limiting your range of motion. The pad height setting also offers a nice range of adjustability with nine different positions, and a spacious footplate allows for even more exercise variations. The wide base, which spans nearly 30 inches, helps to prevent any unwanted shaking or rocking.

Something to consider is that the extension angle doesn’t adjust, so you’re only ever able to perform back extensions at 45 degrees. This isn’t a deal-breaker for most folks, but some machines, like the Nord-Ex, allow you to adjust the angle up and down to make the movement easier or more difficult. Also, this 80-pound machine is bulky and without wheels, so moving it, while doable, may be a pain for some folks. We suggest picking a spot in your gym where you’re ok with this back extension living and leaving it there.

Another Nordic curl-back extension combo, the Nordic Plus by Base Blocks, gives you more for your money (at a good price) while being compact, easy to use, and fairly versatile.

Priced at $395, it offers exceptional value compared to similar machines. Its five height settings and range of motion adjustments make it suitable for beginners and advanced users, allowing for progressive workouts. We found the range of motion adjustment features especially beneficial for newcomers learning the ropes of the Nordic curl. For example, you can angle the bench upward to perform Nordic curls with a limited range of motion. Once you get stronger, you can reduce the angle of the slope to increase your range of motion. You’ll eventually progress to full ROM Nordic curls—a significant feat of strength that translates to more hamstring strength, which one study showed could reduce the chances of a knee injury.

On its website, Base Blocks references a “removable groin pad for the boys,” which should provide additional comfort as you perform back extensions. One unique quality about the Nordic Plus is that, compared to standard back extensions, the pad is 30 inches long by 20 inches wide, providing more surface area for your legs and hips to rest against. (Most back extensions consist of a single steel support bar and hip pads for the user to rest against.)

While the frame is rated to support up to 330 pounds, we found some stability concerns when using this machine with heavier loads. However, placing it up against a wall did help.

Short on space but set on owning a back extension machine at home? This bench from Finer Form works double duty as both a 45-degree back extension bench and a classic adjustable workout bench (which we think is a home gym essential). It is ideal for tight spaces that can’t accommodate both. Despite weighing just 18 pounds, it can also support up to 660 pounds.

Regarding comfort and customization, this bench holds up to other benches we’ve tested that cost north of $250. On the back extension side, it’s sturdy and highly adaptable. You get eight hip bench heights and four foam roller positions to fine-tune your experience, meaning it works well for people of different heights. Flip it over, and it transforms into a flat or decline bench with adjustable angles at 15, 50, and 85 degrees. You can also perform preacher curls on the backside of the back extension pad, which is a nice bonus for those looking to grow their arms.

However, with most fitness equipment, our ideology is that a jack-of-all-trades is usually a master of none. Finer Form’s bench won’t be the best back extension or weight bench you could own. That said, while we’d suggest powerlifters or strongman types look elsewhere for a more durable and sturdy bench, we think this model will work for most anyone. Regularly on sale for less than $200, you’re not going to be kicking yourself down the line if you decide you want to sell it off and upgrade to another weight bench, back extension, or multipurpose machine.

How to Use a Back Extension Machine

Because most people’s lower back extensors don’t need to be strengthened or shortened any further, we like to focus on isolating the glutes in the back extension. Here’s how:

Step 1: Set Up

First things first, adjust the machine to fit your body. The top of the pads should be 2-3 inches below hip level so that you can properly bend at the hip crease. And make sure your feet are securely hooked under the footpads.

Step 2: Get Into Position

Stand with your thighs against the pads of the machine, your arms crossed over your chest, by your sides, or your hands behind your head. Some machines even have a place to hold onto, so grab that if you’ve got it.

Step 3: Engage Your Core

Before you start moving, engage your core and glute muscles. This helps protect your lower back and gives you better control over the movement.

Step 4: The Motion

It’s showtime. Tuck your chin to your chest and round your upper/mid back. Hinge at your hips and lower your upper body toward the floor.

Step 5: Squeeze and Lift

When you’ve lowered as far as you can while maintaining a rounded back, squeeze your glutes to raise your upper body back up.

Step 6: Repeat

Keep it rolling. Do the desired number of reps and sets until you no longer feel that deep engaged glute contraction. Start light if you’re new to this, and gradually add weight as you get stronger. (This isn’t an exercise anyone should be going heavy on.)

Step 7: Safety First

Remember, don’t overdo it. Keep the motion controlled and coming from the glutes by rounding the back instead of using your lower back extensors to stand up.

What Muscles Does a Back Extension Machine Work?

When you’re doing the back extension, you’re going to work a group of muscles called the erector spinae, which run alongside your spine from your lower back all the way up to your neck. These muscles play a key role in helping us stand up, and are involved in a ton of lower body movements, like the squat and deadlift.

But if you want targeted lower back gains, there are a few bodyweight moves you can do instead of back extensions, according to Ebenezer Samuel, C.S.C.S., MH Fitness Director. That’s because the back extension, in practice, is less for your lower back, and more for your glutes. No matter who you are, you’re going to get a lot of glutes when doing the back extension because it’s impossible for your glutes to not be involved in driving you into an upright position. Building strength in the glutes means building strength in your posterior chain, which can help take pressure off of your lower back in the long run.

Why You Can Trust Us

At Men’s Health, we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations. For this story, we spent hours testing and researching top-rated back extension machines for all fitness levels and budgets. We also interviewed experts in our expansive network of trainers and performance coaches, including our MH Advisory Board.

Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage, which is why you can trust us to provide you with reliable and unbiased product recommendations.