For bench hyperextensions, lie face down on a flat bench with hips at the edge. Anchor feet under the bench or have a partner hold your ankles. Interlock hands behind your head or cross them over your chest. Lower your upper body toward the floor, then lift until your body forms a straight line. Aim for 3 sets of 12-15 reps.
Reverse bench leg raises are performed by lying face down on an incline bench set at 30-45 degrees. Grip the bench edges for stability while keeping your legs straight. Lift your legs to bench height, pause at the top, then lower with control. Complete 3 sets of 10-12 reps of this exercise.
The seated bench good morning exercise involves sitting upright on the bench edge with feet wider than shoulders. Place your hands behind your head or cross them over your chest. Hinge at your hips to lower your torso toward your thighs while keeping your back flat, then return to the start position. Perform 2-3 sets of 8-10 reps.
Single-arm bench rows engage the lower back stabilizers when done properly. Place one knee and hand on the bench with the opposite foot on the floor. Hold a dumbbell in your free hand and row the weight to your hip while bracing your core. Do 3 sets of 8 reps per side with controlled movements.
For safety during these exercises, always maintain a neutral spine position, engage your core muscles, and avoid excessive range of motion if you experience discomfort. These bench exercises effectively complement traditional deadlifts and back extensions for comprehensive lower back development.
