Dumbbell Reverse Hyperextension on Bench

How to do it

Clamp the dumbbell securely between your inner ankles throughout each rep.

1. 1

   Lie face down on a specialized hyperextension bench, with hips just off the edge.

2. 2

   Hold a dumbbell between your feet if possible.

3. 3

   Squeeze your glutes to lift your legs up until they are in line with your body.

4. 4

   Lower your legs back down to the starting position without touching the floor.

5. 5

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Hyperextending the lower spine at the top
• ✕Bending the knees during the leg lift
• ✕Letting hips rise off the bench pad