Back Extension (Weighted Hyperextension)
Complete guide to Back Extension (Weighted Hyperextension). Learn proper form, technique, and execution. Targets Back — Lower Back. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Back Extension (Weighted Hyperextension)
Set yourself up on a hyperextension machine with your hips against the pad and ankles locked under the foot brace.
Hold a weight plate or dumbbell against your chest.
Engage your abs and take a breath.
Lower your torso by bending at the hips until you feel a stretch in your hamstrings.
Engage your glutes and lower back to raise your torso back to the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |