How to Do Hyperextensions to Strengthen the Lower Back

The lower back is used in many lifting and pulling functions, but it is often neglected in weight training--until it is injured. Making it a priority to strengthen your back will spare you from injuries later. One effective exercise to strengthen the lower back, if done correctly, is the hyperextension. Here are some tips for doing hyperextensions correctly and safely.

Things You'll Need

• Hyperextension machine

Instructions

How to do Hyperextensions Safely

1. Start by getting on the hyperextension machine. With your feet tucked into the machine, your legs and hips should be face down. The upper body should be hanging over the edge of the machine and free to rise up and down. Keep your hands either behind your head or crossed in front of your body.

2. Slowly lower the trunk of your upper body towards the floor. Rise until your body is straight. Lower and repeat. Remember to keep your motion fluid, slow and under control. Don't rock or swing your body.

3. After you are comfortable with the exercise and have built some strength in your lower back, hold a hand weight to increase the resistance.

Tips & Warnings

• Warm up and stretch the back well before attempting hyperextensions. Do not arch your back beyond a straight line.