Dumbbell Reverse Hyperextension on Bench
Gym Exercise Card
Equipment
The Dumbbell Reverse Hyperextension is an effective exercise for targeting the lower back and glutes. Performed on a bench, it involves lifting the legs while holding dumbbells between the feet to enhance resistance and improve muscle engagement.
How to do it
- Lie face down on a bench, hips at the edge, gripping the bench for stability.
- Hold a dumbbell between your feet, keeping legs extended downwards.
- Contract your glutes and lower back to lift your legs upward as far as comfortable.
- Pause at the top, squeezing the glutes, then slowly lower the legs back down.
- Repeat for the desired number of repetitions, maintaining control throughout.
Muscles worked
Primary Erector Spinae Gluteus Maximus Hamstrings
Secondary Gluteus Medius Gluteus Minimus
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