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Cable Machine Back Hyperextension with Rotating Arms

Targets lower back and rotational strength

BackAdvancedStrengthHinge

At a glance

Muscles workedPrimary: erector spinae, glutes. Secondary: hamstrings, core, rotational muscles
Muscle groupBack
DifficultyAdvanced
TypeStrength · Hinge
Sets & reps3 sets × 6-10 reps
Estimated calories burned~80 kcal

How to do it

  1. Step 1: Adjust the cable machine to chest height and stand facing it.
  2. Step 2: Hold the cable handle with both hands and hinge at the hips.
  3. Step 3: Lower your torso until your upper body is parallel to the ground.
  4. Step 4: Extend your back, rotating your arms and torso.
  5. Step 5: Hold for a brief moment, then return to the starting position.
  6. Step 6: Focus on controlled movements and avoid swinging.
  7. Step 7: Keep your core engaged and lower back muscles activated.

Equipment

Coaching tips

Benefits

Targets lower back and rotational strength

Common mistakes

Using too much weight or incorrect form

Make it harder

Increase weight or reps over time

Make it easier

Decrease weight or reps

Breathing

Exhale on extension, inhale on return

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General 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.