Horizontal Lat Pulldown with Back Hyperextension
Horizontal lat pulldown combined with hyperextension
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Lats and back extensors |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 6 sets × 15-20 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Sit or kneel facing cable
- Step 2: Pull bar to torso
- Step 3: Extend back into hyperextension
- Step 4: Return to start
- Step 5: Repeat
Equipment
- Cable machine and hyperextension optional
Coaching tips
Benefits
Horizontal lat pulldown combined with hyperextension
Common mistakes
Rounding back
Make it harder
Pause in hyperextension
Make it easier
Standard lat pulldown
Breathing
Exhale pulling and extending
Build a workout with this exercise
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Beginner · 3 sets × 20-40 seconds each sideGeneral 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.