How to do hyperextension back exercises

This is an animated body sculpting tutorial for hyperextension back exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning hyperextension back exercises.

How to do Hyperextensions - Back Extensions

The hyperextension, also known as back extension, is a bodyweight exercise for the lower back, where you lock your legs in a hyperextension machine and raise your upper until legs and trunk are in one line. Hyperextension are good for everybody who wants to work the lower back muscles on a normal basis. If you prefer heavier exercises, I recommend deadlifts, wich are appropriate for maximum strength development and muscle volume. However, especially those with back problems and people with weak back muscles should stick with hyperextensions.

Description: Hyperextensions - Back Extensions

* Lie on a hyperextension machine and put your heels under the foot pads. Make sure the thigh pad is NOT right under your hips. You should be able to raise and lower your upper body without restriction. Move forward a little, so that the front edge of the thigh pad is slightly behind hip level and then put your hands behind the head or cross your arms in front of the chest. Start with your head down and your upper body totally extended.
* Slowly raise your trunk until your upper body and your legs are in one line. Exhale slowly and concentrated. Make sure your back stays straight, don`t round your back. You can slightly hollow your back, but be careful! Over arching the back is just as bad as rounding.
* Stop and then bend down again. Move down slowly and inhale at the same time. Keep your spine straight during the entire exercise. Stop shortly before you reach vertical level and then move up again.