Step by step instructions, muscle activation and variants for the Dumbbell Reverse Hyperextension on Bench.
A glute and hamstring exercise performed lying prone on a flat bench with a dumbbell held between the feet. The spine stays stable while the posterior chain works to lift and lower the legs, making it an effective isolation movement for the hip extensors.
The Dumbbell Reverse Hyperextension on Bench is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
