Back Extension
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
Lower BackPrimary · 100%
GlutesSecondary · 50%
HamstringsSecondary · 40%
Equipment
Hyperextension Bench
How to log the weight
Implement weight
Log the total weight of the implement.
Recovery window
~72h for the primary movers
Lower Back~72h
Glutes~72h
Hamstrings~72h
Programming notes
Back Extension is driven by the lower back, with glutes and hamstrings assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.