Weighted Hyperextension
Strengthen your lower back with Weighted Hyperextensions. Build a stronger posterior chain!
The Weighted Hyperextension is a compound exercise that mainly works the lower back, with help from the hamstrings and glutes & hips. You'll need: dumbbells, hyperextension bench and weight plates.
Required Equipment
Weighted Hyperextension Muscles Worked
Primary
Spinal Erectors (erector spinae)
Secondary
Hamstrings; Glutes (gluteus maximus)
Weighted Hyperextension Variations and Alternatives
How to do the Weighted Hyperextension
Instructions for Weighted Hyperextension:
Position yourself on a hyperextension bench with your ankles secured under the footpads.
Lean forward at the waist with your upper body folding towards the floor. Hold a weight plate or dumbbell close to your chest for added resistance.
Begin with your upper body hanging down, allowing your back to naturally round slightly.
Keeping your back straight and your core engaged, lift your upper body by contracting your lower back muscles until your body forms a straight line from your head to your knees.
Avoid arching your back past the straight-line position. Your movements should be controlled and deliberate, not jerky.
Hold the top position briefly, then slowly lower your upper body back to the starting position.
Repeat for the desired number of repetitions and sets, ensuring that you maintain proper form throughout.
Important Note: Remember to choose a weight that allows you to perform the exercise with good form and to avoid any pain or discomfort in your lower back. If you are new to this exercise or have any back issues, start with bodyweight hyperextensions before adding weight.
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Weighted Hyperextension FAQs
What muscles does the Weighted Hyperextension work?
The Weighted Hyperextension mainly works the lower back, with help from the hamstrings and glutes & hips. The main muscles are the erector spinae.
What equipment do you need for the Weighted Hyperextension?
Dumbbells, hyperextension bench and weight plates.
Is the Weighted 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 Weighted Hyperextension go on?
It belongs on pull day in a push/pull/legs routine.
What are some Weighted 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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