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Illustration of the Weighted Back Extension: Round up one segment at a time and stop level with the pads - no hyperextending.
isolation · Hinge

Weighted Back Extension

Weighted Back Extension is an isolation hinge movement for lower back, using Hyperextension Bench and Iron Plates. It also works glutes and hamstrings. 3 sets of 10-15, 1 min rest.

Primary muscle
Lower Back
Equipment
Hyperextension Bench and Iron Plates
Difficulty
Intermediate
Sets and reps
3 × 10-15
Rest
75s
Force
pull

How to do it

  1. 1
    Set up

    Hips on the pad just below the crest, plate hugged to the chest.

  2. 2
    The cue that matters

    Round up one segment at a time and stop level with the pads - no hyperextending.

  3. 3
    Work it

    3 sets of 10-15, resting about 1 minute between them.

Muscles worked

Lower Back does most of the work. Glutes and hamstrings take the rest.

Lower Back exercisesgluteshamstrings