Dumbbell Reverse Hyperextension On Bench
Description
The dumbbell reverse hyperextension on bench is a loaded version of the reverse hyper, performed lying face down on a flat bench with a light dumbbell held between the feet. Lifting the legs from a hanging position trains the glutes, hamstrings, and lower back. The dumbbell adds resistance to the bodyweight movement.
Muscle Group
Equipment Required
Dumbbell Reverse Hyperextension On Bench Instructions
- Lie face down on a flat bench with hips at the edge.
- Hold a light dumbbell between your feet, ankles squeezing it tight.
- Allow your legs to hang off the edge of the bench.
- Grip the bench with both hands above your head for stability.
- Brace your core.
- Squeeze your glutes to lift the dumbbell up by raising your legs.
- Continue until your legs are level with or above your hips.
- Lower the legs back down with control to the starting position.
Dumbbell Reverse Hyperextension On Bench Form & Visual
Dumbbell Reverse Hyperextension On Bench Benefits
- Loaded glute and hamstring work
- Decompresses the lower back
- Strong posterior chain engagement
- Builds glute size with progressive overload
- Bench setup makes it accessible
- Useful for posterior chain training
Dumbbell Reverse Hyperextension On Bench Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
Dumbbell Reverse Hyperextension On Bench Variations & Alternatives
- Reverse Hyperextension
- Hyperextension
- Glute Bridge
- Good Morning
