F3 Back extension

Move the mouse over the yellow indicated area to see a detailed view of the muscles

Instructions

Select your weight. Adjust foot plate and select the maximum position for the shin pad. Sit in machine. Grip handholds adjacent to back of your seat and push yourself off the seat and onto the pelvic roller pads. Now you can place your feet on the foot plate and adjust the shin pad to the right setting. With your shins centred behind the pad, you slide back into the seat down the pelvic roller pad. Bend forward and grip the two handholds under the seat. Using the thumb press button on the right handhold, release and raise both handholds. This brings the back pad down on your back. Bend into maximum flexion and release button so that lever arm engages. Grip handholds of back pad. Slowly straighten your upper body up and back as far as possible. Hold position briefly and then slowly return to starting position. Make sure that the weight does not touch down Repeat until a full movement is no longer possible. End exercise by setting down weight in the forward position. Grip both handholds, press button and push down handholds to bring the back pad into an upright position, allowing you to exit the machine.

Important: Make sure that buttocks remain on seat during entire movement.