Hyperextension
Muscle Group
Lower Back / Glutes
Equipment
Bodyweight
Difficulty
Beginner
Back extension on a 45-degree bench. Strengthens the lower back and glutes.
How to Perform This Exercise
- 1 Position yourself on the machine.
- 2 Grasp the handles with a firm grip.
- 3 Keep elbows fixed and close to your body (except overhead).
- 4 Extend your arms while contracting the triceps to lockout.
- 5 Return slowly to the starting position while resisting the weight.
Common Mistakes to Avoid
- Rounding your back during the movement, risking lower back injury.
- Using body momentum to cheat instead of pulling with the back.
- Not squeezing the shoulder blades at the end of contraction, reducing effectiveness.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Latissimus dorsi
- Trapezius
- Rhomboids
Secondary Muscles
- Biceps
- Erector spinae
- Rear deltoids
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