Hyperextension (Weighted)

A back extension on a hyperextension bench performed with added load held to the chest, increasing resistance on the lower back, glutes, and hamstrings.

Instructions

1. Lie face down on a hyperextension bench with the pad just below your hips and your feet locked under the rollers.
2. Hold a weight plate, dumbbell, or kettlebell against your chest with both arms.
3. Allow your upper body to hang freely off the bench at the start.
4. Brace your core and squeeze your glutes to raise your torso until it is in line with your legs — do not extend past horizontal.
5. Pause briefly at the top.
6. Lower your upper body back down slowly without losing tension.
7. Repeat for the desired number of repetitions.

Tips

• Stop at horizontal — overextending compresses the lower spine and adds little benefit.
• Keep the weight close to your chest; holding it overhead drastically increases lever-arm load.
• Move slowly, especially on the eccentric, to keep tension on the posterior chain.
• Start with light loads and progress conservatively — the lower back fatigues quickly under load.
• If you feel the strain in the lower back rather than glutes/hamstrings, lower the load and re-check pad position.