Bodyweight Floor Superman Stretch
Glutes·Intermediate·Compound
Dumbbell Bench Hyper-Extension
The Dumbbell Bench Hyper-Extension targets the lower back and glutes while using a bench for support. Holding a dumbbell increases resistance and helps build posterior chain strength.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Dumbbell Bench Hyper-Extension
- 01
Lie face down on a flat bench with your hips near the edge.
- 02
Secure your legs by gripping the bench or anchoring them.
- 03
Hold a dumbbell close to your chest.
- 04
Lower your torso toward the floor by hinging at the hips.
- 05
Extend your torso upward until it is in line with your legs.
- 06
Squeeze your glutes at the top.
- 07
Lower back down with control and repeat.
Performance tips
Cues that matter
- Avoid excessive arching at the top.
- Move through a controlled range of motion.
- Use moderate weight to protect your lower back.
Common questions
Frequently asked
What muscles does the Dumbbell Bench Hyper-Extension work?
The Dumbbell Bench Hyper-Extension primarily targets the Glutes. Supporting muscles include Back.
Is the Dumbbell Bench Hyper-Extension a compound or isolation exercise?
The Dumbbell Bench Hyper-Extension is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Bench Hyper-Extension?
You need the following equipment: Flat Bench, Dumbbells.
What difficulty level is the Dumbbell Bench Hyper-Extension?
The Dumbbell Bench Hyper-Extension is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
