Standing Dumbbell Hyperextension
Increases strength and stability in the lower back
BackIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Step 2: Bend at the hips, keeping your back straight and knees slightly bent.
- Step 3: Let your arms hang straight down from your shoulders.
- Step 4: Lift the dumbbells and your upper body, keeping your back straight.
- Step 5: Control the movement back to the starting position.
- Step 6: Focus on squeezing your glutes and lower back.
- Step 7: Keep your core engaged throughout.
Equipment
- Dumbbells
Coaching tips
Benefits
Increases strength and stability in the lower back
Common mistakes
Rounding the back or using too much weight
Make it harder
Increase weight or reps
Make it easier
Decrease weight or reps
Breathing
Exhale on extension, inhale on 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 · 3 sets × 20-40 secondsGeneral 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.