Know your exercise: Hyperextension (Back exercise)

The hyperextension is a popular beginner's back exercise which is usually done with a piece of equipment called the Roman Chair which is nowadays known as the hyperextension bench. Most gyms have this equipment; it's basically an inclined gym bench with platforms to lock your legs. The major muscle targeted is your lower back and it also works your glutes (buttocks) and hamstrings.

How to do it

Step 1: Just lie down face forward on the bench and lock your ankles properly at the bottom.

Step 2: Cross hand around your chest or keep them behind your head while you keep your back straight. This will be your starting position.

Step 3: Now bend down as far as you can while keeping your lower back straight and return to the original position. Repeat for desired number of reps

Tips: Make sure you keep your back straight when going back to the starting position. Do not arch your back or go down or come up to fast. Have a proper controlled motion to avoid back injuries. You can a put weighted plate across your chest to increase the resistance. It's also feasible to do this exercise on a regular bench. Ask a trainer to show you how.

Try these exercises also:

• The deadlift the ultimate bodybuilding exercise!
• Know your exercises: Lateral pull-down
• Know your exercise: One arm dumbbell row
• Know your exercise Seated cable rows
• Pull-up: Strengthen your back with this old school bodyweight exercise!

For more articles on exercises, check out ourknow your exercises section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.