Dumbbell Reverse Hyperextension on Bench

How to do the Dumbbell Reverse Hyperextension on Bench

1. 1Place a dumbbell on the floor at the foot end of a flat bench, ready to be picked up between your feet.
2. 2Lie face-down along the bench so your torso is supported and your hips sit right at the edge, legs hanging toward the floor.
3. 3Grip the sides or front edge of the bench with both hands to anchor your upper body.
4. 4Position the dumbbell vertically between your feet or ankles and squeeze it firmly so it stays secure.
5. 5Brace your core and, keeping your legs relatively straight, raise them by driving from the hips until they are roughly in line with your torso.
6. 6Pause briefly at the top, focusing on contracting through the back of the hips without arching your lower back.
7. 7Lower your legs under control back toward the start, keeping tension and the dumbbell secure between your feet.
8. 8Complete your reps, then carefully lower the dumbbell to the floor before standing up.

Form tips

• Move slowly and deliberately so the back of the hips does the work rather than swinging or momentum.
• Keep your core braced and avoid over-extending the lower back at the top of each rep.
• Squeeze the dumbbell hard between your feet throughout the set so it never slips loose.
• Start with a light dumbbell to master the hinge and secure foot grip before adding load.
• Set the dumbbell on the floor first and lift your legs to it, rather than struggling to load mid-set.

Common mistakes

• Swinging the legs up with momentum, which shifts work off the hips and risks straining the lower back.
• Hyperextending the lower back at the top instead of stopping in line with the torso, which loads the spine.
• Gripping the dumbbell loosely, so it can slip from between the feet and drop.
• Using too heavy a dumbbell too soon, forcing compensations that break clean hip-driven form.

Frequently asked questions