Back · Dumbbell
Dumbbell Hyperextension
How to do the dumbbell hyperextension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Position yourself face down on a back extension bench with your hips on the pad and ankles secured. Hold a dumbbell against your chest. Hinge down at the hips, then drive your torso up by contracting your glutes and lower back until your body is in a straight line. Lower under control.
- 1Your glutes, hamstrings, and lower back pulling your torso up
- 2A stretch through the back of your legs at the bottom
- 3A firm squeeze of the glutes as you reach the straight-line top
Common mistakes
- Hyperextending or overarching at the top
- Jerking up with momentum instead of driving through the hips
- Letting the dumbbell pull you down too fast on the descent
Muscles worked
The dumbbell hyperextension mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- ForearmsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the dumbbell 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.