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45 Degree Hyperextension (Arms in Front of Chest) Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip Swing
2
Barbell Deadlift demonstration

Barbell Deadlift
3
Dumbbell Good Morning demonstration

Dumbbell Good Morning
4
Glute Ham Developer Hip Extension demonstration

Glute Ham Developer Hip Extension
5
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
6
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
7
Barbell Rack Pull demonstration

Barbell Rack Pull
8
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
9
Kettlebell Deadlift demonstration

Kettlebell Deadlift
10
Smith Bent-Knee Good Morning demonstration

Smith Bent-Knee Good Morning
11
Smith Deadlift demonstration

Smith Deadlift
12
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the 45 Degree Hyperextension (Arms in Front of Chest) trains

Primary Erector Spinae Gluteus Maximus

Secondary Hamstrings

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