Back Extension (Weighted Hyperextension)

How to do it

1. Position yourself in a hyperextension bench so that your hips are over the pad, allowing you to bend at the waist. Your feet should be securely anchored.
2. Hold a dumbbell or weight plate to your chest with both hands, or behind your head for more challenge.
3. Begin with your torso bent forward at the waist as far as possible, ensuring your back is straight and not rounded. This is the starting position.
4. Slowly raise your torso upwards by extending your hips and lower back until your body forms a straight line. Do not hyperextend beyond a straight line to avoid injury.
5. Squeeze your lower back and glutes at the top of the movement.
6. Slowly lower your torso back to the starting position in a controlled manner, maintaining a straight back throughout the movement.
7. Repeat for the desired number of repetitions.

More lower back exercises

Back Extension (Machine)

Barbell Deadlift

Deadlift with Bands