Back Hyperextension with Pulley Row V2
Targets the lats, rhomboids, lower back with a controlled pull pattern; builds strength, control and mind-muscle connection.
BackAdvancedStrengthPull
At a glance
| Muscles worked | Primary: Lats, Rhomboids, Lower back. Secondary: Gluteus maximus, Biceps |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Set up on the hyperextension bench facing the pulley.
- Hold the handle with straight arms.
- Rise to the top and row the handle back.
- Return and lower the torso with control.
Equipment
- Hyperextension bench
- Cable Pulley
Coaching tips
Benefits
Targets the lats, rhomboids, lower back with a controlled pull pattern; builds strength, control and mind-muscle connection.
Common mistakes
Swinging the body instead of pulling with the back.
Make it harder
Add weight or slow the lowering phase.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 10-15 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.