Dumbbell Reverse Hyperextension On Bench

Muscles worked

Setup

1. Lie prone on a flat bench with your hips positioned at the very edge so your legs can hang freely toward the floor.
2. Grip the sides or the front of the bench firmly to stabilize your upper body and prevent sliding.
3. Secure a dumbbell between your feet, keeping your knees slightly bent and ankles flexed to hold the weight securely.

How to do it

1. Exhale and lift your legs toward the ceiling by squeezing your glutes until your thighs are roughly parallel to the floor.
2. Pause for one second at the peak of the movement, focusing on a hard contraction in the glutes and hamstrings.
3. Inhale as you slowly lower the dumbbell back to the starting position using a controlled 2-second eccentric phase.
4. Maintain a steady tempo, avoiding any swinging or use of momentum between repetitions.

Form checklist

• Keep your pelvis pressed firmly into the bench to prevent excessive arching of the lower back.
• Maintain a slight, consistent bend in the knees throughout the entire range of motion.
• Ensure the movement is driven by the hips rather than 'kicking' the weight up with the lower legs.
• Keep your neck neutral by looking down at the bench or floor rather than straight ahead.

Pro tips

• Focus on 'pushing' your hips into the bench as you lift to maximize glute isolation and minimize spinal extension.
• Imagine reaching your heels toward the back wall to create length in the legs, which helps engage the hamstrings more effectively.

Make it harder

• Incorporate a 3-second isometric hold at the top of each rep to increase time under tension.
• Slow down the lowering phase to 4 seconds to challenge the eccentric strength of the posterior chain.

Frequently asked

What muscles does the dumbbell reverse hyperextension on bench work?

The dumbbell reverse hyperextension on bench primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the dumbbell reverse hyperextension on bench?

The dumbbell reverse hyperextension on bench uses dumbbell.

Is the dumbbell reverse hyperextension on bench good for beginners?

The dumbbell reverse hyperextension on bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• Banded Glute Ham RaiseIntermediate · glutes and hamstrings
• Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius