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Hyperextensions (Back Extensions)

Exercise Data

Type: Strength
Main Muscle Worked: Lower Back
Other Muscles: Glutes, Hamstrings
Equipment: Other
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


9.2

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Excellent

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Hyperextensions (Back Extensions) Images

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Hyperextensions (Back Extensions) Guide

Main Muscle: Lower Back

  1. Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
  2. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
  3. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
  4. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
  5. Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
  6. Repeat for the recommended amount of repetitions.

Variations: This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.



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Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Hyperextensions (Back Extensions)

Exercise Rating
10/10

Jul 22, 2014 8:07 PM: i love these! did some today adding 25lbs! have to try the Weighted Ball Hyperextensions next!!! :)



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Review: Hyperextensions (Back Extensions)

Exercise Rating
10/10

May 7, 2014 4:51 AM: I use a 35lb plate with this exercise. I am able to target my lower back perfectly.



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Review: Hyperextensions (Back Extensions)

Exercise Rating
10/10

Feb 8, 2014 10:08 AM: Excellent alternative to deadlifting. This isolates the muscle amazingly well and gives a really good pump. Adding weights makes the exercise even better.



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Review: Hyperextensions (Back Extensions)

Exercise Rating
10/10

Dec 4, 2013 1:16 PM: No tip; just want to say I think they great for trying to build stamina.



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Review: Hyperextensions (Back Extensions)

Exercise Rating
10/10

Oct 25, 2013 8:00 AM: I do this everyday



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Review: Hyperextensions (Back Extensions)

Exercise Rating
9/10

Sep 23, 2013 11:12 PM: None



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Tip: Hyperextensions (Back Extensions)

Exercise Rating
10/10

Aug 13, 2013 1:25 PM: Do this with a 35lb. weight feels great!



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Tip: Hyperextensions (Back Extensions)

Exercise Rating
10/10

Aug 2, 2013 8:54 AM: W



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Tip: Hyperextensions (Back Extensions)

Exercise Rating
10/10

Aug 2, 2013 8:53 AM: Www



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Tip: Hyperextensions (Back Extensions)

Exercise Rating
9/10

Jul 17, 2013 6:50 AM: Are there reasons for not going up further? as in lifting your head shoulders higher so you arch your back? That feels to me like it's flexing the back muscles even more and working them harder. I don't want to injure myself if it's dangerous!

I also found putting your arms out straight...+See More



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