Weighted Hyperextension

Set your hips on a 45-degree back extension bench and secure your feet on the footplate. Hold a plate or dumbbell firmly against your chest and start slightly bent with your torso aligned with your legs.

Lift your upper body with your back strength and extend your body. Keep the weight close to your chest so it does not pull forward, and move slowly as your spine extends in sequence.

Pause briefly when your body is straight, then lower slowly without changing speed if the weight swings. Keep your back engaged as you lower so your lower back does not suddenly hinge.

Check that your lower back is tightening more strongly in response to the added load. If your back muscles feel like they are doing the work rather than your lower back taking over, the weight is still appropriate.

Chasing heavier weight and extending past a straight line greatly increases stress on your lower back. Holding the load away from your body increases leverage, so keep it close against your chest for safety.

Inhale before you bend to brace your torso, then exhale as you rise. With heavier weight, reset your breathing at the top before starting the next rep.

First build precise position and tempo with body weight, then add load. The appropriate weight is one that lets you repeatedly rise to a straight line with the same position.