Back Extension (Weighted Hyperextension)

Back Extension (Weighted Hyperextension)

1. Set the upper pad edge just below the hip crease and secure your feet.
2. Hold two upright dumbbells against your chest, one in each hand. Bring them together at the center of your chest with palms facing each other and elbows steady.
3. Inhale while hinging slowly at the hips. Maintain a neutral back and lower through a comfortable range.
4. Exhale as you raise your torso back in line with your legs. Do not arch past a straight body position.

Breathe out while pressing, curling the barbell, or extending your knees. Breathe in while returning to the starting position.

Primary muscles

Lower-back stabilizers

Secondary muscles

Gluteal muscles, muscles.hamstrings

Equipment

exercise.dumbbell