Barbell Hyperextension
How to do it
Starting position
- Lie face down with your hips on the pad.
- Secure your ankles firmly in the foot pads.
- Rest the barbell across your shoulders and hold it with your hands.
- Keep your gaze fixed on the floor.
Movement
- Keep your upper body straight and slowly bend forward.
- Lower only as far as you can without straining your lower back.
- Engage your spinal erectors to return to the starting position.
Breathing
Inhale as you lower your upper body, and exhale as you raise it.
Cautions
- Hyperextending your upper body overarches your back and can cause injury, so only come up until you form a straight line.
- Using momentum strains your spine, so move slowly.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lower back |
|---|---|
| Secondary muscles | Glutes · Hamstrings |
| Equipment |  Back extension bench Barbell |
| Movement pattern | Hinge |
| Rep range | 6–10 reps |
How GYMKC sets the weight for this exercise
This exercise starts with your bodyweight. Once you reach 6–10 reps, you add weight in 2.5 kg (5 lb) steps.
GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell HyperextensionEasierWeighted HyperextensionEasierDumbbell Jefferson CurlSimilar exerciseRack PullSimilar exerciseSuperman Back RaiseSame muscle · different equipmentBarbell Zercher Back ExtensionSame muscle · different equipmentResistance Band Floor HyperextensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.