Cable Back Extensions


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Cable Back Extensions

This Lower Back Exercise Adds Strength and Flexibility Using a Cable Pulley

Welcome to our Cable Back Extensions Exercise Instruction Guide! 

On this page you’ll learn how to do this Weight Training Exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Lower Back Exercises so you can immediately add to your Back Workout and other Weight Training Routines. 

Have you checked out our list of the Best Back Exercises list yet? See if this Back Extensions variation made either of the lists!

Exercise Summary

Exercise Name: Cable Back Extensions
Main Muscle: Lower Back
Secondary Muscle(s): N/A
Exercise Type: Isolation
Equipment Required: Cable Pulley

Exercise Description and Instruction:

Cable Back Extensions are a great weight training exercise to isolate your lower back. The video shown below (and it’s annoying advertisements—sorry) explains this weight training exercise using a cable pulley on the lowest setting. However, you can also do this version of Back Extensions at the seated row station. 

Also make sure to view our traditional Back Extensions, which are a body weight exercise done on a hyperextensions apparatus. 

To Perform This Exercise:

  1. Adjust the cable pulley to the lowest setting and attach ropes, a v-bar, or any handle.
  2. Sit on the floor 2-3 feet away from the cable tower and grasp the handle
  3. While keeping your back straight, exhale and slowly bend at the waist backwards towards the floor
  4. Slowly return to the starting position by inhaling and again bending at the waist.


  1. Do not arch your back at any time during this exercise.

Other Popular Leg Exercises:

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

Other Weight Training Exercises:

Now that you’ve seen Cable Back Extensions, check out all of our different Lower Back Exercises. 

Also view our Back Exercises Page, which links to our Lower Back Exercises as well as our Lat Exercises, and Upper Back Exercises.

Finally, if you found this page of interest, check out these related pages:

  • Best Back Exercises and Best Leg Exercises
  • Weight Training Exercises Main Page
  • Cable Exercises
  • Fat Loss Workouts and Fat Burning Exercises
  • Muscle Building Workouts and Strength Training Exercises

You’ve seen the Lower Back Exercises. Check out the Workout Routines. 
Start at our Home Page.

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