Flat Bench Hyperextension (Back)

The flat bench hyperextension is a compound exercise which builds muscle and strength in the Erector Spinae muscles of the upper posterior chain. Now, this may not be the simplest of movements but it’s a great alternative to the machine hyperextension, which some fitness centers do not have available. But it’s highly recommended to use a heavy dumbbell for keeping the bench safe and planted on the floor so you can effectively perform the movement.

So, if you want to switch things up, the flat bench hyperextension is an awesome option for targeting your back muscles.

In This Exercise:

• Target Muscle Group: Erector Spinae
• Type: Strength
• Mechanics: Compound
• Equipment: Bench, dumbbell
• Difficulty: Intermediate

Exercise Instructions

1. Place a heavy dumbbell on one end of the bench so it doesn’t lift up while you’re performing the exercise.
2. Then, lie face down on the bench with your feet at the dumbbell end so your hips are at the edge.
3. Now, cross your arms and slightly hyperextend your lower back so that your torso is just above parallel to the floor. Exhale during this portion of the movement.
4. Lower your torso back down and inhale.
5. Complete the exercise for the ideal number of reps.

Variations & Tips:

• The flat bench hyperextension is a great alternative to the machine hyperextension but it’s slightly more complex in the setup and execution.
• Place a heavy enough dumbbell to keep one side of the bench down so it doesn’t lift up and cause you to get hurt.
• Do not over hyperextend your lower back but only lift your torso high enough to feel a slight contraction in the muscles.

Watch: How to do the flat bench hyperextension