Step by step instructions, muscle activation and variants for the Weighted Back Extension.
The weighted hyperextension is a loaded version of the back extension performed on a hyperextension bench. Adding a weight plate or dumbbell to the chest increases the resistance on the lower back, glutes, and hamstrings for greater strength and hypertrophy gains.
The Weighted Back Extension 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.
