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Hyper Extension
Exercise Data

Type: Stength
Main Muscle Worked: Lats
Other Muscle: Glutes, Hamstrings
Equipment: Machine
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull


9.0
Excellent
Hyper Extension - Images
START
FINISH
1   Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.

2.  Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough
    room for you to bend at the waist without any restriction.

3.  With your body straight, cross your arms in front of you (my preference) or behind your head. This
    will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of
    you under your crossed arms.

4.  Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as
    you perform this movement. Keep moving forward until you feel a nice stretch on the hamstring
   and you can no longer keep going without a rounding of the back. Tip: Never round the back as
   you perform this exercise. Also, some people can go farther than others. The key thing is that you
   go as far as your body allows you to without rounding the back.

5.  Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch
    your back past a straight line. Also, do not swing the torso at any time in order to protect the back
    from injury.

6.  Repeat for the recommended amount of repetitions.

Variations: This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.







Hyper Extension  - Guide
Alternative Exercises For Hyper Extension
Main Muscle: Lower Back
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
EXERCISES
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