Dumbbell Hyperextension

The 45° back extension with a dumbbell held in each hand against the chest; the pair replaces the single plate of the weighted version.

How to do it

Setup

On a 45° back extension bench, hips on the pad, ankles hooked, a dumbbell in each hand held against the chest.

Steps

Lower the torso over the pad, the bells kept tight to the chest.
Rise until the body is one straight line from the heels to the head.
Pause at the line before the next rep.

Common mistakes

Bells drifting away from the chest: pin them to it; a load held far out lengthens the lever. Throwing the head back at the top: eyes down, the neck in line with the spine. Dropping fast into the bottom: lower slowly, the hips on the pad.

Breathing

Exhale lifting, inhale lowering.