Dumbbell Behind Head on Hyperextension
Targets the lower back, gluteus maximus with a controlled extension pattern; builds strength, control and mind-muscle connection.
BackAdvancedStrengthExtension
At a glance
| Muscles worked | Primary: Lower back, Gluteus maximus. Secondary: Hamstrings, Rhomboids |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Hold a dumbbell behind the head with both hands.
- Lower the torso with a flat back.
- Rise up until the body is straight.
- Keep the neck neutral.
Equipment
- Hyperextension bench
- Dumbbell
Coaching tips
Benefits
Targets the lower back, gluteus maximus with a controlled extension pattern; builds strength, control and mind-muscle connection.
Common mistakes
Using momentum or arching the lower back instead of squeezing the target muscle.
Make it harder
Add load or hold at the top.
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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Beginner · 5 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.