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Male
45 degree hyperextension arms in front of chest
Muscles involved
The 45-degree hyperextension with arms crossed builds the posterior chain. It supports a healthy lower back.
How to do it
- Stand on the hyperextension machine with your body inclined 45° and your arms crossed over your chest.
- Lower your torso by flexing your waist in a controlled manner, keeping your back straight.
- Lift your torso to the starting position, contracting your glutes and lower back.
- Repeat the movement according to the indicated repetitions, without forcing the range of motion.
Equipment required
Muscles worked
Tips
- Keep your arms crossed over your chest for greater stability. - Lower your torso in a controlled manner, without forcing the range of motion. - Lift using the strength of your lower back, avoiding a jerky movement.
Difficulty
IntermedioFrequently asked questions
45 degree hyperextension arms in front of chest: which muscles does it work?
45 degree hyperextension arms in front of chest mainly works: Back, Glutes, Hamstrings. It also involves: Erector spinae, Gluteus maximus.
Similar exercises
Variations and complementary movements
