Zirv Fitness
Strength exercise

Round-Back Dumbbell 45-Degree Hyperextension

How to do it

  1. Set up on a 45-degree hyperextension bench holding a dumbbell against your chest.
  2. Allow your upper back to round slightly.
  3. Lower your torso toward the ground with control.
  4. Raise back up by squeezing your glutes and hamstrings.
  5. The rounded back shifts emphasis from lower back to glutes.
  6. Keep the movement controlled and avoid jerking.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
Erector SpinaeGroup of muscles running along the spine responsible for back extension and posture.

Related Glutes exercises

Arm Swings (Horizontal)Arm Swings (Vertical)Axle DeadliftBand DeadliftBand Romanian DeadliftBarbell Stiff Leg Deadlift
Type
Strength
Equipment
45-Degree Hyperextension Bench, Dumbbell
Primary muscles
Gluteus Maximus, Biceps Femoris, Erector Spinae
Measured in
Reps and weight