Hyperextension (exercise)

This article is about the body exercise. For the anatomical movement of joints, see Extension (kinesiology).

Hyperextensions being performed using a Roman chair for support

A hyperextension (commonly called superman for the execution) is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae.

One method of performing it, called back extension involves using a roman chair to hold the feet down and hips up.

It can also be performed without equipment, in the bird dog exercise, in a prone position with arms forward. This version involves lifting one arm and the opposing leg at the same time, then releasing.

These strengthen the lower back and are ideal to be used after deadlifts for complete exhaustion of the lower back muscles.

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v t e Strength training exercises

Quadriceps (front of legs)	Squat (c) · Leg press (c) · Lunge (c) · Leg extension (i)

Hamstrings (back of legs)	Deadlift (c) · Leg curl (i)

Calves	Calf raise (i)

Pectorals (chest)	Bench press (c) · Chest fly (i) · Machine fly (i) · Push-up (c)

Lats and trapezius (upper back)	Rowing at cable machine (c) · Bent-over row (c) · Chin-up (c) · Pulldown (c) · Pullup (c) · Seated row (c) · Shoulder shrug (i) · Supine row (c)

Deltoids (shoulders)	Front raise (i) · Handstand push-up (c) · Lateral raise (i) · Military press (c) · Shoulder press (c) · Upright row (c) · Rear delt raise (i)

Biceps (front of arms)	Biceps curl (i)

Triceps (back of arms)	Close-grip bench press (c) · Dip (c) · Pushdown (i) · Triceps extension (i)

Abdomen and obliques (belly)	Crunch (i) · Sit-up (c) · Leg raise (c) · (any rotational movement will engage the obliques)

Lower back	Back extension (i) · Deadlift (c) · Good-morning (c) · Hyperextension (c)

See also: · Calisthenics · Bodyweight exercise · Weight training (List of exercises) · Bodybuilding · Weightlifting · Gym Legend: (c) - compound exercise, (i) - isolated exercise

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