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Dumbbell Hyperextension

Lower back GlutesHamstrings Isolation Back extension benchDumbbell
Demo (loops)

How to do it

Starting position

  1. Secure your feet firmly on the footplate of the extension machine.
  2. Position yourself so the front of your hips extends past the pad.
  3. Hug a dumbbell against your chest with both hands.
  4. Keep your gaze fixed on the floor.

Movement

  1. Gently hinge your upper body forward.
  2. Engage your glutes and lower back as you raise your upper body.
  3. Rise up only until your torso forms a straight line.

Breathing

Inhale as you lower your upper body, and exhale as you raise it.

Trainer tips

  • Set the pad below your hip bones
  • Hug the dumbbell against your chest
  • Raise your torso with your back straight

Cautions

  • Arching the lower back at the top
  • Bouncing back up with momentum

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesLower back
Secondary musclesGlutes · Hamstrings
EquipmentBack extension benchDumbbell
Movement patternHinge
Rep range8–12 reps
4 similar exercises

Representative exercise: Dumbbell Hyperextension

How GYMKC sets the weight for this exercise

This exercise starts with your bodyweight. Once you reach 8–12 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

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Related exercises

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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.