Dumbbell Hyperextension Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.2
- Alternate Names
- Dumbbell Back Extension
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Hyperextension
- Stand with feet shoulder-width apart and hold a dumbbell in both hands behind the head.
- Bend at the hips to lower the upper body towards the ground, keeping the back straight.
- Lower as far as you can while maintaining a straight spine.
- Return to the starting position by contracting the glutes and back muscles.
Common Mistakes
- Hyperextending the back beyond a neutral position.
- Rushing through the movement.
Modifications
- Perform the hyperextension without weights to reduce difficulty.
- Use a stability ball for added support during the exercise.
Tips
- Keep your movements slow and controlled to avoid straining your back.
- Focus on engaging your core during the exercise.
Dumbbell Hyperextension Alternatives
Tags
hips
strength
erector spinae
glutes
hamstrings
core