Double Pulley Swimmers on Hyperextension
Combines hyperextension with a swimming motion for excellent posterior chain and upper-back development.
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: back & lats. Secondary: rear delts, core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Position yourself on a hyperextension bench holding double pulley handles.
- Perform a controlled swimming or pulling motion with the arms while maintaining a stable torso.
- Squeeze the back and lats at the peak.
- Return with control.
- Repeat for desired reps.
Equipment
- Cable Pulley
- Hyperextension Bench
Coaching tips
Benefits
Combines hyperextension with a swimming motion for excellent posterior chain and upper-back development.
Common mistakes
Avoid hyperextending the lower back excessively or using momentum.
Make it harder
Increase pulley weight or slow the movement.
Make it easier
Reduce weight or perform bodyweight only.
Breathing
Exhale as you pull, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12-15 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.