1. Position yourself on a hyperextension bench, making sure your feet are secured and your upper thighs are flat across the pad, with the upper body freely hanging off the edge.
2. Hold a dumbbell with both hands and let it hang in front of you; this will be your starting position.
3. Keeping your back straight, slowly bend at the waist while keeping the dumbbell close to your legs. Inhale as you perform this part of the movement and continue moving forward until you feel a stretch on the hamstrings and you can no longer keep going without rounding your back.
4. Begin to raise your torso back to the initial position as you exhale by contracting the lower back and the glutes. The movement should be focused on the lower back muscles, and the motion should be slow and controlled.
5. Continue moving up until your body is nearly straight (avoid hyperextending), pause for a second, and then slowly lower your torso back to the starting position.
6. Repeat the movement for the recommended amount of repetitions.
Safety notes:
- Start with a light weight to ensure proper form and reduce the risk of injury.
- Perform the exercise in a slow and controlled manner, avoiding any jerky or rapid movements.
- Make sure to keep your head in a neutral position, aligning it with your spine throughout the movement.
- If you have any pre-existing lower back issues, consult with a professional before adding this exercise to your routine.
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