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
Software that adjusts loads from RIRYour client reports RIR when the exercise ends. Kaizer recalculates the estimated 1RM and writes the next load into the weeks you did not touch. The ones you touch stop.Best Everfit alternatives in 2026Head-to-head comparison, 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.Barbell plate calculatorWhat plates to load on the bar
