Adjust the machine to fit your body size and range of motion.
Sit on the machine with your back against the pad and your feet secured.
Place your hands on the handles or grip bars.
Engage your core and slowly lean forward, allowing your back to round slightly.
Pause for a moment at the bottom position, feeling a stretch in your lower back.
Using your back muscles, slowly raise your torso back to the starting position.
Repeat for the desired number of repetitions.
Activation
Spine
PrimarySets
3–5
Reps
8–12
Rest
60s