The Dumbbell Hyperextension targets the lower back, glutes, and hamstrings. This exercise helps improve strength and stability in the posterior chain.
- Start by lying face down on a bench with your hips at the edge.
- Hold a dumbbell against your chest with both hands.
- Lower your upper body towards the ground, keeping your back straight.
- Raise your upper body back to the starting position, squeezing your glutes at the top.
How to perform the Dumbbell Hyperextension
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Hyperextension using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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