Weighted Hyperextension
Position yourself face down on a Roman chair with your hips on the pad and feet locked under the foot pads. Hold a plate against your chest or behind your head. Bend at the hips to lower your torso toward the floor with a neutral spine, then drive back up by squeezing your glutes and lower back until your body forms a straight line. Avoid hyperextending past neutral.
BACK · PULL
How it is executed
- Position yourself face down on a Roman chair with your hips on the pad and feet locked under the foot pads.
- Hold a plate against your chest or behind your head.
- Bend at the hips to lower your torso toward the floor with a neutral spine, then drive back up by squeezing your glutes and lower back until your body forms a straight line.
- Avoid hyperextending past neutral.
- Muscles worked
- Back
- Primary muscle
- Lower back
- Equipment
- Roman chairOther
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Hevy Coach alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Isolation exerciseAn isolation exercise moves a single joint and concentrates the load on one muscle — the biceps curl, the triceps extension, the leg curl.Zone 2 (aerobic base)Zone 2 is the aerobic intensity between 60 and 70% of heart-rate reserve, sustainable for a long time and low enough to hold a full conversation.Price per sessionHow much to charge per session
