Back · Dumbbell
Dumbbell Reverse Hyperextension on Bench
How to do the dumbbell reverse hyperextension on bench, 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
Lie face down on a flat bench with your hips at the edge and your legs hanging toward the floor, gripping the bench for support. Hold a light dumbbell between your feet, then squeeze your glutes and hamstrings to raise your legs until they are level with your body. Pause briefly at the top, then lower under control.
- 1Your glutes and hamstrings lifting your legs up behind you
- 2Your core braced against the bench, no swinging
- 3A brief squeeze at the top before lowering
Common mistakes
- Hyperextending or arching your lower back at the top
- Jerking the legs up with momentum
- Letting your legs drop uncontrolled on the way down
Muscles worked
The dumbbell reverse hyperextension on bench mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- ForearmsMinor
- Upper TrapsMinor
- Upper AbsMinor
- AdductorsMinor
Kovo programs the dumbbell reverse hyperextension on bench 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.