Back Hyperextension with Dumbbell Row
Hyperextension with dumbbell row
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Lower back and upper back |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 5 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Lie face down on hyperextension bench
- Step 2: Hold dumbbell
- Step 3: Lift torso and row
- Step 4: Squeeze upper back
- Step 5: Lower with control
Equipment
- Dumbbell optional
Coaching tips
Benefits
Hyperextension with dumbbell row
Common mistakes
Overarching neck
Make it harder
Heavier dumbbell
Make it easier
Bodyweight version
Breathing
Exhale rowing
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Intermediate · 4 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.