The Nordic Back Extension Machine V2 is a versatile training bench designed for various exercises, including Nordic curls, back extensions, hip thrusts, and more. This guide will walk you through its setup and adjustments to maximize your workouts.
Adjusting the Ankle Rollers
To begin, adjust the ankle rollers to ensure proper support and stability:
1. Raise the ankle rollers to the highest position.
2. Place your feet in position, pull the adjustment knob, and press down on the pad to lock it in place.
3. Once secured, you can perform flat Nordics.
4. Tighten the knob further if needed for extra security.
Adjusting the Bench Angle for Nordic Regressions
For those who need to regress their Nordics, the bench can adjust from flat to 45 degrees:
1. When raising the bench, stop at the X indicator to ensure safe positioning.
There are two ways to adjust the angle:
1. Using the center support arm.
2. Using the H bracket at the bottom.
3. When not using the H bracket, secure it with the built-in magnet.
4. For the lowest incline (10 degrees), lower the bench and guide the H bracket into the lower frame.
Setting Up for 45-Degree Back Extensions
Follow these steps to properly set up for back extensions:
1. Raise the bench to 45 degrees.
2. Remove the knee pad by unscrewing and pulling back on the large knob.
3. Pull back the adjustment knob and lower the back extension pad to your preferred height.
4. Position the pad just below waist level for optimal back extension form.
Performing Banded Back Extensions
Attach a resistance band to the lower support frame to add difficulty to your back extensions.
Setting Up for Reverse Hypers
1. Raise the back extension pad to your desired height.
2. Position yourself properly and hold onto the frame.
3. For banded reverse hypers, attach a resistance band to the handle.
Reinstalling the Knee Pad
1. Raise the back extension pad until you see the X indicator.
2. Pull back on the knee pad knob, align it with the frame, and insert the knob through the hole.
3. Tighten securely.
Setting Up for Hip Thrusts & Split Squats
1. Pull the knob and remove the hip thrust bar.
2. Flip the bar around and insert it back into the first hole of the back extension frame.
3. Lower the bench to the flat position.
4. Pull the knob to release the ankle rollers.
5. Insert the ankle roller into the hip thrust bar by pulling on its knob.
6. The bench offers six height adjustments for hip thrusts and split squats.
Important: Always ensure both knobs are securely tightened before use.
Vertical Storage
1. Lift the bench by the handle.
2. Place it on its end for vertical storage.
Additional Resources
For more exercises and training ideas using The Nordic Back Extension V2, check out the Training Collective.
Need Assistance?
If you have questions about The NBE V2 or need help with your exercises, feel free to reach out to us HERE.
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