The Nordic Back Extension Machine V3 is a versatile tool designed for Nordic curls, back extensions, hip thrusts, split squats, and more. This guide will walk you through setup, adjustments, and proper use to get the most out of your machine.

Adjusting the Ankle Roller Pads

1. Pull the knob and raise the ankle roller pads to the highest position.

2. Place your feet in the pads.

3. Pull the knob again to lock the pads in place.

4. To make the pads tighter, turn the knob to tighten them down.

Adjusting the Bench Angle

1. Pull the screw knob and lift the bench to your desired angle.

2. The bench can be adjusted from flat to 45 degrees:

3. There are two adjustment methods:

Center Support Arm

H Bracket on the Bottom

Note: When the H-bracket is not in use, magnets lock it in place. 

To set the bench to 10 degrees:

A. Pull down the H bracket.

b. Guide the H bracket into place.

Performing 45-Degree Back Extensions

1. Set the bench to 45 degrees.

2. Unscrew and pull out the knee pad knob.

3. Lift up and remove the knee pad

4. Pull out the screw knob and lower the back extension pad to your preferred height.

5. Use either handle position to make adjustments easier.

6. Use the number markers to select your desired position.

7. Ensure the pad is set just below waist level.

Banded Back Extensions and Other Band Exercises

1. Wrap your resistance band around both sides of the band pegs.

2. Adjust the number of wraps depending on the length of your band.

Setting Up the Reverse Hyper

1. Pull out the back extension frame and the screw knob to adjust to your preferred height.

2. Position yourself on the machine and grab the handles.

Reinstalling the Knee Pad

1. Pull the back extension frame up and make sure to stop on the "X" mark.

2. Take the Knee Pad and pull back the screw knob.

3. Set it to the hole and tighten the screw knob.

Setting Up Hip Thrusts and Split Squats

1. Pull out the hip thrust bar, flip it around, and place it back into the machine.

2. Lower the bench to a flat position.

5. Move the large ankle roller pad to the hip thrust bar.

6. Choose from six height adjustments for hip thrusts and split squats.

7. Be sure to tighten both knobs before use.

Vertical Storage

1. Lift the handle and store the machine vertically.

Additional Resources

For more exercises and training ideas using The Nordic Back Extension V3, check out the Training Collective.

Need Assistance?

If you have questions about The NBE V3 or need help with your exercises, feel free to reach out to us HERE.