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Band Back Extension on a Hyperextension Bench

IntermediateStrengthTier T3

You lie face down on a hyperextension bench with your hips on the pad and feet locked under the footpads. A resistance band loops around you. You raise your upper body against the band, then lower it.

Targets: Lumbar Spine
Muscles: Erector Spinae

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

bench, machines, resistance_bands

Gym

  • resistance band + gym machine + weight bench + towel (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman set up on a hyperextension bench, hinged forward with a resistance band running from the base of the bench to the back of her neck.

    Step 1 of 3

    Set up on the bench with the pad below your hips and feet locked, loop the band around the base of the bench and around the back of your neck over a pad or towel, and start hinged forward with the band under tension.

  2. The same woman, torso raised until her body forms one straight line from her head to her heels, the band stretched more taut.

    Step 2 of 3

    Extend your torso up by contracting your glutes and lower back until your body forms a straight line -- stop there and do not hyperextend.

  3. A woman set up on a hyperextension bench, hinged forward with a resistance band running from the base of the bench to the back of her neck.

    Step 3 of 3

    Set up on the bench with the pad below your hips and feet locked, loop the band around the base of the bench and around the back of your neck over a pad or towel, and start hinged forward with the band under tension.

Safety Information

Stop raising your torso at a straight body line -- do not let it travel back further into hyperextension. If you have a low-back injury, a disc condition, or neck sensitivity, ask a physical therapist or physician before looping a resistance band around the back of your neck for a loaded hyperextension, because the band's tension increases through both the neck and the lower back as you rise. Stop and lower back to the hinged-forward starting position with control immediately if you feel a pinch, sharp pain in your neck or lower back, or the band slipping at any point in the motion. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.