Back Extension (Weighted)
The hyperextension holding a plate at the chest; stop at a straight line, not beyond it.
How to do it
Setup
In the 45° bench, plate hugged to the chest, torso folded down.
Steps
- Raise the torso to ONE line with the legs.
- Pause at the line.
- Lower with control, plate steady.
Common mistakes
Rising past the line: hyperextension under load is the lower back's least favorite trick; stop at straight. Plate held loose: hug it tight. Speed reps: slow, especially down.
Breathing
Exhale rising, inhale lowering.
