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Arms in Front of Chest 45 Degrees Hyperextension
How to do the arms in front of chest 45 degrees hyperextension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Set up on a 45-degree back extension bench with your hips on the pad and feet anchored, crossing your arms in front of your chest. Hinge down at the hips with a flat back, then squeeze your glutes and lower back to rise until your body forms a straight line.
- 1Lower back, glutes, and hamstrings raising the torso
- 2A flat back hinging from the hips
- 3A squeeze of the glutes at the top
Common mistakes
- Rounding the spine on the way down
- Hyperextending and arching hard at the top
- Using momentum to bounce out of the bottom
Muscles worked
The arms in front of chest 45 degrees hyperextension mainly works the lower back, glutes, and hamstrings.
- Lower BackPrimary
- GlutesPrimary
- HamstringsPrimary
- Upper AbsMinor
Kovo programs the arms in front of chest 45 degrees hyperextension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.