Torso extensions at a machine

Abdominal Muscle Pain

Spinalis thoracis Longissimus thoracis


Quadratus Lumborum Exercise


Example: Two series of 15 repetitions with moderate weights and complete range of performance followed by two series of 7 repetitions with more weights and reduced range.


Spinalis thoracis Longissimus thoracis

External intercostals Rib lliocostalis lumborum Quadratus lumborum

Iliac crest

Lumbosacral, under the aponeurosis

Os coxa


Sit at the machine, leaning the torso forward and the pad of the machine at shoulder-blade (scapula) level:

• Inhale and press back, straightening the torso as much as possible.

• Return slowly to the initial position while exhaling and begin again.

This exercise works the erector muscles of the spine, focusing the effort on the low back, specifically the lumbosacral mass of the spinal muscles.

This exercise is excellent for beginners. Done in sets of 10 to 12 repetitions, it develops the strength to progress to more technically demanding exercises for the back.

To perform this exercise with heavier weights, reduce the number of repetitions in the set.

Because the machine regulates the range of motion and the weight, the number of repetitions may vary during the same session.

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