Lever Back Extension

spinebackleverage machine

Matutunan kung paano gawin ang Lever Back Extension nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Spine, na may secondary emphasis sa Glutes, Hamstrings.

Lever Back Extension exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Back Extension

Sundin ang mga hakbang na ito para maisagawa ang Lever Back Extension nang may tamang form:

  1. 1Ayusin ang machine para akma sa laki ng iyong katawan at saklaw ng galaw.
  2. 2Umupo sa machine na ang likod ay nakasuporta sa pad at ang mga paa ay nakaayos.
  3. 3Ipatong ang mga kamay sa mga handle o grip bar.
  4. 4I-engage ang core at dahan-dahang yumuko pasulong, hayaan ang likod na bahagyang kumurba.
  5. 5Sandali na huminto sa ibabang posisyon, nararamdaman ang pagkakabanat sa ibabang likod.
  6. 6Gamit ang mga kalamnan ng likod, dahan-dahang itaas ang katawan pabalik sa simula.
  7. 7Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Lever Back Extension

Primary

spine

Secondary

gluteshamstrings

Exercise Details

Equipment
leverage machine
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Lever Back Extension?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

B

Bro Split

Abs/Core Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever Back Extension?

Ang Lever Back Extension ay pangunahing nagta-target sa iyong Spine. Ang mga secondary muscles na ginagamit ay kabilang ang Glutes, Hamstrings. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Lever Back Extension?

Ang Lever Back Extension ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever Back Extension nang may tamang form?

Simulan sa pamamagitan ng Ayusin ang machine para akma sa laki ng iyong katawan at saklaw ng galaw. Umupo sa machine na ang likod ay nakasuporta sa pad at ang mga paa ay nakaayos. Ipatong ang mga kamay sa mga handle o grip bar. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever Back Extension?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Lever Back Extension?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Lever Back Extension best for?

The Lever Back Extension fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

I-track ang Lever Back Extension sa Cora

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