The Nordic Back Extension Machine V3: How To Use Guide

APEX FITNESS • Jan 03, 2026

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.

Man kneeling to set up the black Nordic back extension machine in a home gym

2. Place your feet in the pads.

Man kneeling on all fours to position himself on the Nordic back extension machine

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

Man kneeling upright on the Nordic back extension machine

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.

Man kneeling to adjust the folded base of the Nordic back extension machine

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

Close-up of the bench angle selector showing degree markings from 25 to 45

3. There are two adjustment methods:

Center Support Arm

H Bracket on the Bottom

Man kneeling to adjust the raised bench of the Nordic back extension machine

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.

Close-up of a hand pulling the adjustment pin on the folded Nordic machine bench

b. Guide the H bracket into place.

Performing 45-Degree Back Extensions

1. Set the bench to 45 degrees.

Man setting the Nordic back extension machine bench to an incline

2. Unscrew and pull out the knee pad knob.

Close-up of a hand pulling the ankle pad knob on the Nordic machine

3. Lift up and remove the knee pad

Close-up of hands inserting the pin near the ankle rollers on the Nordic machine

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

Close-up of the Nordic machine's ankle rollers and adjustable foot plate

5. Use either handle position to make adjustments easier.

Close-up of hands gripping handle position A on the Nordic machine

Close-up of hands gripping handle position B on the Nordic machine

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

Close-up of a number marker on the Nordic machine's adjustment scale

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.

Close-up of hands wrapping a yellow resistance band around the machine's 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.

Man bending over to adjust the folded Nordic back extension machine on the floor

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

Man performing a back extension with legs raised on the Nordic machine

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.

Man holding a pad attachment beside the inclined Nordic back extension machine

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

Man leaning over to adjust the back pad on the Nordic back extension machine

Setting Up Hip Thrusts and Split Squats

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

Man pulling out the hip thrust bar on the Nordic back extension machine

Man reinserting a pad into the inclined Nordic back extension machine

2. Lower the bench to a flat position.

Man kneeling to lower the Nordic back extension machine bench to flat

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

Man moving the ankle roller pad on the Nordic back extension machine

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

Close-up of hands positioning the roller pad on the hip thrust bar height slots

7. Be sure to tighten both knobs before use.

Man kneeling to tighten a storage knob on the Nordic back extension machine

Vertical Storage

1. Lift the handle and store the machine vertically.

Man lifting the handle to store the Nordic machine upright on its wheels

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.

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