Back Extension (Weighted Hyperextension)

Name: Back Extension (Weighted Hyperextension) — demonstration
Uploaded: 2026-05-23T21:10:00Z
Description: Set yourself up inside a back extension bench. Have your heels secured against a pad and your hips against another pad.

Weight & Reps

Details

NameBack Extension (Weighted Hyperextension)

EquipmentMachine

Primary MuscleLower Back

Auxiliary MusclesHamstrings, Glutes

Instructions

1Set yourself up inside a back extension bench. Have your heels secured against a pad and your hips against another pad.
2Bend forward and take hold of a weight plate off the floor or have a training partner hand it to you.
3Extend your body and inhale.
4Bend your body at the hips while keeping your shoulders back and spine neutral. Move down as much as your muscle flexibility allows.
5Extend your body by engaging your posterior chain and exhale near the top.