FitnessAIReverse hyper on bench
Home › Exercises › Lower back › Reverse hyper on bench
How to do it
Tumbado boca abajo con la cadera al borde del banco, eleva las piernas hasta la horizontal. Extiende la cadera con poca compresión sobre la columna, a diferencia de la hiperextensión clásica.
Muscles worked
Mainly lumbar. Train it inside a balanced routine to progress safely.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Hyperextending the lower back at the top of the movement instead of finishing in a neutral position.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
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Frequently asked questions
What muscles does Reverse hyper on bench work?
Reverse hyper on bench mainly works the lumbar muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Reverse hyper on bench should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for lumbar to your level (about 10–20 sets per muscle per week).
Is Reverse hyper on bench good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow lumbar.
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