Dumbbell Hyperextensions: Video Tutorial & Exercise Guide
| Workout | Dumbbell Hyperextensions |
| Primary Muscle Group | Glutes |
| Secondary Muscle Group | Lower Back, Hamstrings |
| Equipment Required | Dumbbell, Hyperextension Bench |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Dumbbell Hyperextensions: Video Tutorial & Exercise Guide
Secondary Muscles Group
Dumbbell Hyperextensions: Step-by-Step Guide
- Step 1: Lie face down on a hyperextension bench and lock your feet securely under the footpads. Hold a dumbbell close to your chest.
- Step 2: Slowly lower your upper body towards the floor while keeping your back straight. Feel the stretch in your lower back and hamstrings.
- Step 3: Pause at the bottom for a moment, then lift your body back up by engaging your lower back muscles. Keep the movement controlled.
- Step 4: At the top of the movement, make sure your body forms a straight line from your head to your feet. Squeeze your glutes and lower back muscles.
- Step 5: Slowly lower yourself back down, keeping tension in your lower back and hamstrings throughout the movement.
Dumbbell Hyperextensions: Overview
Dumbbell hyperextensions are a great way to work your lower back, glutes, and hamstrings. Adding a dumbbell increases the difficulty and helps build strength throughout the posterior chain. This exercise is simple, but highly effective in improving overall lower body strength and stability.
Dumbbell Hyperextensions: Benefits
This move strengthens the lower back and improves posture while building up your glutes and hamstrings. It's perfect for boosting your performance in exercises like squats and deadlifts, and can also help reduce the risk of injury by strengthening your core.
Dumbbell Hyperextensions: Pro Tips & Advanced Techniques
Form focus: Keep your movements slow and controlled to avoid strain. Always maintain a neutral spine.
Breathing: Exhale as you lift your torso, and inhale as you lower it. This helps maintain control and fully engage your core.
Weight progression: Start with a light dumbbell to master the movement. Once you're comfortable, increase the weight gradually for more challenge.
Dumbbell Hyperextensions: Progression Plan
Beginner
Intermediate
Advanced
Dumbbell Hyperextensions: Frequently Asked Questions (FAQs)
What muscles do dumbbell hyperextensions target?
+They mainly target the lower back, but also work the glutes and hamstrings.
Are dumbbell hyperextensions safe?
+Yes, as long as you keep your back straight and use a weight that you can control.
How often should I do dumbbell hyperextensions?
+You can do this exercise 1-2 times per week, especially on lower body or back days.
What weight should I start with?
+Begin with a light dumbbell or no weight at all to perfect your form. Gradually increase the weight as you get stronger.
