Dumbbell Bench Reverse Hyperextension
Strengthen your back and glutes with this unique dumbbell exercise! A great way to add variety to your workout.
The Dumbbell Bench Reverse Hyperextension is a compound exercise that mainly works the glutes & hips, lower back and hamstrings. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Bench Reverse Hyperextension Muscles Worked
Primary
Glutes (gluteus maximus); Spinal Erectors (erector spinae); Hamstrings
Dumbbell Bench Reverse Hyperextension Variations and Alternatives
How to do the Dumbbell Bench Reverse Hyperextension
Place a flat bench in an open area.
Lie face down on the bench, with your hips just at the edge of the bench. Your legs should extend straight out behind you.
Grip the sides of the bench for stability.
Place a dumbbell between your feet. You may need to squeeze your feet together to hold the dumbbell in place.
Keep your head and neck in a neutral position.
To start the movement, lift your legs up using your glutes and lower back muscles. Keep your core engaged to protect your spine.
Raise your legs until they are in line with your body or slightly above. Squeeze your glutes tightly at the top of the movement.
Slowly lower your legs back to the starting position without letting the weight touch the floor.
Repeat the movement for the desired number of repetitions.
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Dumbbell Bench Reverse Hyperextension FAQs
What muscles does the Dumbbell Bench Reverse Hyperextension work?
The Dumbbell Bench Reverse Hyperextension mainly works the glutes & hips, lower back and hamstrings. The main muscles are the gluteus maximus, erector spinae and hamstrings.
What equipment do you need for the Dumbbell Bench Reverse Hyperextension?
Exercise bench or dumbbells.
Is the Dumbbell Bench Reverse Hyperextension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Bench Reverse Hyperextension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Bench Reverse Hyperextension variations and alternatives?
Similar exercises include the 45-Degree Back Extension, 45-Degree Back Extension with Scapular Adduction, 45-Degree Twisting Hyperextension and Machine 45-Degree Back Extension.
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