Dumbbell Reverse Hyperextension on Bench
Expert Advice
Keep your head and neck in a neutral position and avoid swinging the weights; use controlled movements.
How-to-do Steps
- Lie face down on a specialized hyperextension bench, with hips just off the edge.
- Hold a dumbbell between your feet if possible.
- Squeeze your glutes to lift your legs up until they are in line with your body.
- Lower your legs back down to the starting position without touching the floor.
- Repeat for the desired number of repetitions.
Track Dumbbell Reverse Hyperextension on Bench in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell Reverse Hyperextension on Bench primarily targets the Glutes, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Reverse Hyperextension on Bench work?
Dumbbell Reverse Hyperextension on Bench primarily targets the Glutes. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Reverse Hyperextension on Bench?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Reverse Hyperextension on Bench suitable for beginners?
Dumbbell Reverse Hyperextension on Bench is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
