Machine Back Extension

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Erector Spinae, Gluteus Maximus
Secondary Muscles	Hamstring
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Erector Spinae, Gluteus Maximus

Secondary Muscles

Hamstring

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

None

Machine Back Extension Average Weight [1RM]

Level
Beg.	30 kg (67 lb)	13 kg (28 lb)
Nov.	67 kg (147 lb)	24 kg (54 lb)
Int.	120 kg (264 lb)	41 kg (90 lb)
Adv.	188 kg (415 lb)	61 kg (135 lb)
Pro	268 kg (591 lb)	85 kg (187 lb)

Level

Beg.

30 kg
(67 lb)

13 kg
(28 lb)

Nov.

67 kg
(147 lb)

24 kg
(54 lb)

Int.

120 kg
(264 lb)

41 kg
(90 lb)

Adv.

188 kg
(415 lb)

61 kg
(135 lb)

Pro

268 kg
(591 lb)

85 kg
(187 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Machine Back Extension Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	20	65	140	243	367
120	29	80	161	270	400
130	38	95	182	297	433
140	47	109	202	322	463
150	57	124	221	347	493
160	67	138	241	371	521
170	77	153	259	394	549
180	87	167	278	417	575
190	97	181	296	438	601
200	108	195	313	460	626
210	118	208	330	481	650
220	128	222	347	501	674
230	138	235	364	520	696
240	148	248	380	540	719
250	158	260	395	558	740
260	168	273	411	577	761
270	177	285	426	595	782
280	187	297	441	612	802
290	196	309	455	629	821
300	206	321	470	646	841
310	215	333	484	662	859

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	57	125	225	353	504
20	65	143	257	405	576
25	67	147	264	415	591
30	67	147	264	415	591
35	67	147	264	415	591
40	67	147	264	415	591
45	63	139	250	394	561
50	59	131	235	370	527
55	55	121	217	342	487
60	50	110	198	312	445
65	45	100	179	282	402
70	41	89	161	253	360
75	36	80	144	226	322
80	33	71	129	202	288
85	29	64	115	181	258
90	26	58	104	163	233

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	17	38	69	108	153
100	20	42	73	114	160
110	22	45	78	119	167
120	24	48	82	124	173
130	27	51	86	129	178
140	29	54	89	133	184
150	31	57	93	138	189
160	32	59	96	142	193
170	34	62	99	146	198
180	36	64	102	149	202
190	38	67	105	153	206
200	40	69	108	156	210
210	41	71	111	159	214
220	43	73	113	162	218
230	44	75	116	165	221
240	46	77	118	168	224
250	47	79	121	171	228
260	49	81	123	174	231

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	46	76	115	159
20	27	52	87	131	182
25	28	54	90	135	187
30	28	54	90	135	187
35	28	54	90	135	187
40	28	54	90	135	187
45	26	51	85	128	177
50	25	48	80	120	166
55	23	44	74	111	154
60	21	40	67	101	140
65	19	36	61	92	127
70	17	33	55	82	114
75	15	29	49	74	102
80	14	26	44	66	91
85	12	23	39	59	82
90	11	21	35	53	74

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Machine Back Extension Average Weight [1RM]

Machine Back Extension Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	20	65	140	243	367
120	29	80	161	270	400
130	38	95	182	297	433
140	47	109	202	322	463
150	57	124	221	347	493
160	67	138	241	371	521
170	77	153	259	394	549
180	87	167	278	417	575
190	97	181	296	438	601
200	108	195	313	460	626
210	118	208	330	481	650
220	128	222	347	501	674
230	138	235	364	520	696
240	148	248	380	540	719
250	158	260	395	558	740
260	168	273	411	577	761
270	177	285	426	595	782
280	187	297	441	612	802
290	196	309	455	629	821
300	206	321	470	646	841
310	215	333	484	662	859

Age	Beg.	Nov.	Int.	Adv.	Pro
15	57	125	225	353	504
20	65	143	257	405	576
25	67	147	264	415	591
30	67	147	264	415	591
35	67	147	264	415	591
40	67	147	264	415	591
45	63	139	250	394	561
50	59	131	235	370	527
55	55	121	217	342	487
60	50	110	198	312	445
65	45	100	179	282	402
70	41	89	161	253	360
75	36	80	144	226	322
80	33	71	129	202	288
85	29	64	115	181	258
90	26	58	104	163	233

BW	Beg.	Nov.	Int.	Adv.	Pro
90	17	38	69	108	153
100	20	42	73	114	160
110	22	45	78	119	167
120	24	48	82	124	173
130	27	51	86	129	178
140	29	54	89	133	184
150	31	57	93	138	189
160	32	59	96	142	193
170	34	62	99	146	198
180	36	64	102	149	202
190	38	67	105	153	206
200	40	69	108	156	210
210	41	71	111	159	214
220	43	73	113	162	218
230	44	75	116	165	221
240	46	77	118	168	224
250	47	79	121	171	228
260	49	81	123	174	231

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	46	76	115	159
20	27	52	87	131	182
25	28	54	90	135	187
30	28	54	90	135	187
35	28	54	90	135	187
40	28	54	90	135	187
45	26	51	85	128	177
50	25	48	80	120	166
55	23	44	74	111	154
60	21	40	67	101	140
65	19	36	61	92	127
70	17	33	55	82	114
75	15	29	49	74	102
80	14	26	44	66	91
85	12	23	39	59	82
90	11	21	35	53	74

BW	Beg.	Nov.	Int.	Adv.	Pro
110	20	65	140	243	367
120	29	80	161	270	400
130	38	95	182	297	433
140	47	109	202	322	463
150	57	124	221	347	493
160	67	138	241	371	521
170	77	153	259	394	549
180	87	167	278	417	575
190	97	181	296	438	601
200	108	195	313	460	626
210	118	208	330	481	650
220	128	222	347	501	674
230	138	235	364	520	696
240	148	248	380	540	719
250	158	260	395	558	740
260	168	273	411	577	761
270	177	285	426	595	782
280	187	297	441	612	802
290	196	309	455	629	821
300	206	321	470	646	841
310	215	333	484	662	859

Age	Beg.	Nov.	Int.	Adv.	Pro
15	57	125	225	353	504
20	65	143	257	405	576
25	67	147	264	415	591
30	67	147	264	415	591
35	67	147	264	415	591
40	67	147	264	415	591
45	63	139	250	394	561
50	59	131	235	370	527
55	55	121	217	342	487
60	50	110	198	312	445
65	45	100	179	282	402
70	41	89	161	253	360
75	36	80	144	226	322
80	33	71	129	202	288
85	29	64	115	181	258
90	26	58	104	163	233

BW	Beg.	Nov.	Int.	Adv.	Pro
90	17	38	69	108	153
100	20	42	73	114	160
110	22	45	78	119	167
120	24	48	82	124	173
130	27	51	86	129	178
140	29	54	89	133	184
150	31	57	93	138	189
160	32	59	96	142	193
170	34	62	99	146	198
180	36	64	102	149	202
190	38	67	105	153	206
200	40	69	108	156	210
210	41	71	111	159	214
220	43	73	113	162	218
230	44	75	116	165	221
240	46	77	118	168	224
250	47	79	121	171	228
260	49	81	123	174	231

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	46	76	115	159
20	27	52	87	131	182
25	28	54	90	135	187
30	28	54	90	135	187
35	28	54	90	135	187
40	28	54	90	135	187
45	26	51	85	128	177
50	25	48	80	120	166
55	23	44	74	111	154
60	21	40	67	101	140
65	19	36	61	92	127
70	17	33	55	82	114
75	15	29	49	74	102
80	14	26	44	66	91
85	12	23	39	59	82
90	11	21	35	53	74

BW	Beg.	Nov.	Int.	Adv.	Pro
110	20	65	140	243	367
120	29	80	161	270	400
130	38	95	182	297	433
140	47	109	202	322	463
150	57	124	221	347	493
160	67	138	241	371	521
170	77	153	259	394	549
180	87	167	278	417	575
190	97	181	296	438	601
200	108	195	313	460	626
210	118	208	330	481	650
220	128	222	347	501	674
230	138	235	364	520	696
240	148	248	380	540	719
250	158	260	395	558	740
260	168	273	411	577	761
270	177	285	426	595	782
280	187	297	441	612	802
290	196	309	455	629	821
300	206	321	470	646	841
310	215	333	484	662	859

Age	Beg.	Nov.	Int.	Adv.	Pro
15	57	125	225	353	504
20	65	143	257	405	576
25	67	147	264	415	591
30	67	147	264	415	591
35	67	147	264	415	591
40	67	147	264	415	591
45	63	139	250	394	561
50	59	131	235	370	527
55	55	121	217	342	487
60	50	110	198	312	445
65	45	100	179	282	402
70	41	89	161	253	360
75	36	80	144	226	322
80	33	71	129	202	288
85	29	64	115	181	258
90	26	58	104	163	233

BW	Beg.	Nov.	Int.	Adv.	Pro
90	17	38	69	108	153
100	20	42	73	114	160
110	22	45	78	119	167
120	24	48	82	124	173
130	27	51	86	129	178
140	29	54	89	133	184
150	31	57	93	138	189
160	32	59	96	142	193
170	34	62	99	146	198
180	36	64	102	149	202
190	38	67	105	153	206
200	40	69	108	156	210
210	41	71	111	159	214
220	43	73	113	162	218
230	44	75	116	165	221
240	46	77	118	168	224
250	47	79	121	171	228
260	49	81	123	174	231

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	46	76	115	159
20	27	52	87	131	182
25	28	54	90	135	187
30	28	54	90	135	187
35	28	54	90	135	187
40	28	54	90	135	187
45	26	51	85	128	177
50	25	48	80	120	166
55	23	44	74	111	154
60	21	40	67	101	140
65	19	36	61	92	127
70	17	33	55	82	114
75	15	29	49	74	102
80	14	26	44	66	91
85	12	23	39	59	82
90	11	21	35	53	74