Library / Erector Spinae
Lever Back Extension
Machine · Isolation · Isolation
Erector Spinae GlutesHamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Erector Spinae
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Machine
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Keep your upper arms locked in position, allowing only your forearms to pivot at the elbow joint.
- Extend your elbows fully, pushing through the triceps to achieve a complete peak contraction.
- Pause for one second at full extension to maximise motor unit recruitment.
- Lower the weight under a strict 3-second eccentric tempo, feeling the stretch in the long head of the triceps.
Joint & safety considerations
No specific joint contraindications are flagged for Lever Back Extension. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45 Degrees Back Extension Scapular Adduction | Bodyweight swap | Bodyweight |
| Alternating Superman | Bodyweight swap | Bodyweight |
| Back Extension on Exercise Ball | Bodyweight swap | Bodyweight |
| Superman | Bodyweight swap | Bodyweight |
| Superman W to Y | Bodyweight swap | Bodyweight |
| Weighted Hyperextension | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.