Back Trainers

Back trainers are also known as back extension machines and hyperextension benches. A back trainer is a fitness machine where the focus is entirely on training and strengthening your back muscles, and specifically your lower back muscles. Training the back is often skipped, while the importance of strong back muscles is actually great. They support your spine, improve your posture and play an important role in virtually every movement you make daily.

Why is it important to train your back muscles?

Your back supports your spine through your back muscles. If those muscles are not strong enough, complaints such as lower back pain and neck complaints can arise. By training in a targeted manner you can also better manage mild forms of scoliosis and reduce the risk of a herniated disc. Do you want to train while suffering from scoliosis or a herniated disc? Always consult your doctor or therapist first.

Other reasons to train your back muscles include:

• It contributes to better posture
• It can relieve back pain
• It reduces the risk of injuries
• It improves your core and thereby your stability
• It improves your functionality and mobility

Which back trainer suits you?

You want to strengthen your lower back specifically and train at home: Choose a hyperextension bench or 45-degree model — the most accessible and compact choice for targeted lower back training at home.

Besides your lower back you also want to train your glutes and hamstrings: Choose a glute-ham raise or an adjustable model, which places more focus on the posterior chain.

You want to train versatilely with adjustable angle: Choose an adjustable hyperextension bench to vary intensity and muscle activation.

You are training for rehabilitation or have back complaints: Choose a stable model with good support. Always consult your physiotherapist or doctor first with back complaints, scoliosis or a herniated disc.

You want to train your whole back, both upper and lower: Combine a lower back trainer with machines for your upper back. Also view our range of strength stations.

You want to train heavy with free weights such as deadlifts: Combine your back trainer with a barbell bar and weight plates.

What types of back trainers are there?

Hyperextension bench

The most commonly used lower back trainer. You lie face down and extend your upper body upwards against gravity. Available as horizontal and 45-degree versions. The 45-degree variant is more accessible and compact, the horizontal variant offers a fuller range of movement.

Roman chair

A versatile back trainer for back extensions and other core exercises. Often equipped with extra functions such as dip handles or a pull-up bar.

Glute-ham raise

Places strong emphasis on glute and hamstring muscles in addition to the lower back. Good choice for training the complete posterior chain.

What to look for when buying?

Type of back trainer

First determine how and which back muscles you want to train, then choose the type that best suits your training goal and preference.

Stability and support

The machine must stand stable and sturdy so you can perform your exercises safely. Pay attention to the quality of the padding and the sturdiness of the frame.

Adjustability

Choose a back trainer with adjustable components such as the height of the foot rest and hip rest to fully adjust the machine to your physique.

Size

Take into account the available space in your home gym. Measure your space in advance and ensure sufficient room to perform exercises comfortably and safely.

Our advice: When in doubt, choose an adjustable hyperextension bench — the most versatile choice for most home athletes. Always combine your back training with core exercises on a fitness mat for a balanced strong torso.

Who is a back trainer suitable for?

• Athletes who want to strengthen their back muscles as a valuable supplement to their training routine.
• People with a sedentary job who sit a lot behind a desk and want to strengthen their back to prevent back complaints.
• People with regular back complaints who want to improve their back health.
• Athletes in rehabilitation who want to build up their lower back in a controlled manner after an injury. Always consult your physiotherapist first.
• Strength athletes who need a strong lower back as a foundation for heavy exercises such as squats and deadlifts.
• Everyone who wants to improve their posture and better support the spine.

Need help with your choice?

We will be happy to help you. You can reach our fitness specialists by phone on +31 85 773 00 57, send an email or visit our store in Volkel, the Netherlands.

Frequently asked questions about back trainers

What does a back trainer train exactly?

A back trainer focuses primarily on the lower back muscles (erector spinae). Depending on the type, the glute and hamstring muscles are also trained. For the upper back you use other machines such as a lat pulldown or seated row machine.

Is a back trainer suitable for back complaints?

With mild back complaints, targeted strengthening can provide relief. With active or serious back complaints always consult a physiotherapist or doctor first.

What is the difference between a hyperextension bench and a Roman chair?

A hyperextension bench is specifically designed for back extensions. A Roman chair is more versatile and often has extra functions such as dip handles or a pull-up bar.

How often should I train my lower back?

Twice a week is sufficient. The lower back muscles need recovery time like other muscles. Do not train on consecutive days.

Is a 45-degree or horizontal hyperextension bench better?

A 45-degree model is more accessible, compact and slightly less intensive. A horizontal variant offers a fuller range of movement. Beginners often start with a 45-degree model.

How much space do I need for a back trainer?

A compact 45-degree hyperextension bench needs approximately 1.5 by 0.8 metres. A Roman chair or glute-ham raise requires more space. Always calculate sufficient free space and measure in advance.