Dumbbell Hyperextension Version II
The Dumbbell Hyperextension Version II is a compound exercise that mainly works the lower back and glutes & hips, with help from the hamstrings. You'll need: dumbbells and hyperextension bench.
Required Equipment
Dumbbell Hyperextension Version II Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Hamstrings
How to do the Dumbbell Hyperextension Version II
Secure your ankles in the footpads of a hyperextension bench and position your hips comfortably over the upper pad.
Hold a dumbbell in each hand with your arms hanging down toward the floor.
Inhale as you slowly bend forward at your hips, lowering your upper body toward the ground in a controlled movement.
Exhale as you engage your lower back and glutes to lift your torso back up until your body forms a straight line.
Avoid hyperextending or arching your back too far backward at the top of the movement before starting the next rep.
Dumbbell Hyperextension Version II FAQs
What muscles does the Dumbbell Hyperextension Version II work?
The Dumbbell Hyperextension Version II mainly works the lower back and glutes & hips, with help from the hamstrings. The main muscles are the erector spinae and gluteus maximus.
What equipment do you need for the Dumbbell Hyperextension Version II?
Dumbbells and hyperextension bench.
Is the Dumbbell Hyperextension Version II a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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