Weighted Hyperextension

Also known as: Hyperextension

Progression Highlights

Starting Suggestions

Primer Sets22.5 lbs

Ease back in after 6 days away.

  • • Last session opened with 4 sets.
  • • 64% of Modern Era PR.
Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 25 lbs × 12 reps.
  • • 71% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 77% of Modern Era PR.
Trend & Recovery
PlateauMomentumNear PR
Days Since Last Session6
% of Modern Era PR71.4%
Days Since PR562

Recent Workouts

LastNov 24(6d ago)
0→25 lbs
4 sets · 48 reps · 720 vol
-1Apr 14(230d ago)
0→0 lbs
4 sets · 48 reps · 0 vol
-2Apr 2(242d ago)
0→0 lbs
3 sets · 36 reps · 0 vol
-3Feb 21(282d ago)
0→25 lbs
4 sets · 39 reps · 375 vol
-4Dec 19, 2024(346d ago)
0→0 lbs
4 sets · 48 reps · 0 vol

PR Progression (Modern Era)

35 lbMay 19, 2024(560d ago)
2 sets18 reps630 vol
35 lbMay 17, 2024(562d ago)
1 set6 reps210 vol
25 lbMay 13, 2024(566d ago)
3 sets24 reps600 vol
0 lbAug 26, 2023(827d ago)
4 sets60 reps60 vol
0 lbMay 14, 2023(931d ago)
3 sets36 reps36 vol
0 lbJun 7, 2021(1637d ago)
3 sets32 reps32 vol

Rep Range Records

1RM47 lbs · 10 repsMay 19, 2024 (560d ago)(from 35 lbs)
3RM—
5RM35 lbs · 6 repsMay 17, 2024 (562d ago)
8RM35 lbs · 8 repsMay 19, 2024 (560d ago)
10RM35 lbs · 10 repsMay 19, 2024 (560d ago)
12RM25 lbs · 12 repsMay 19, 2024 (560d ago)

Frequently Paired

  1. 1.
    Seated Cable Row
    35% of sessions
  2. 2.
    One-Arm Dumbbell Row
    21% of sessions
  3. 3.
    Isolateral Plate Loaded Row
    16% of sessions
  4. 4.
    T-Bar Row
    12% of sessions
  5. 5.
    Wide-Grip Lat Pulldown
    28% of sessions
  6. 6.
    Lat Pulldown
    19% of sessions
  7. 7.
    Bent Over Barbell Row
    9% of sessions
  8. 8.
    Pull-Up
    12% of sessions
  9. 9.
    Barbell Deadlift
    19% of sessions
  10. 10.
    Wide Grip Cable Row
    12% of sessions
Action: Try 27.5 lbs for working sets
(30 days)25 lbsM11-24(6 days ago)2025-11-24
(60 days)25 lbsM11-24(6 days ago)2025-11-24
(90 days)25 lbsM11-24(6 days ago)2025-11-24
(180 days)25 lbsM11-24(6 days ago)2025-11-24
(365 days)25 lbsF2-21(282 days ago)2025-02-21
(Modern Era)35 lbsF5-17-24(562 days ago)2024-05-17
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Machine
Avg. Weight Lifted
5.7
Avg. Improvement
0.32
Highest Weight (Modern Era)
35 lbs 2024-05-17
Latest Weight
25 lbs 2025-11-24
Lowest Weight
0 lbs 2015-12-30
Days
43
Sets
141
Gap
20
Highest Volume (Modern Era)
350 2024-05-19
Reps avg. improvement
0.13

Workout History

M11-244 sets
0 lb
12 Reps
10 lb
12 Reps
25 lb
12 Reps
25 lb
12 Reps
PR: 35 (562 days ago) [71%]
M4-144 sets
0 lb
12 Reps
0 lb
12 Reps
0 lb
12 Reps
0 lb
12 Reps
PR: 35 (562 days ago) [0%]
W4-23 sets
0 lb
12 Reps
0 lb
12 Reps
0 lb
12 Reps
PR: 35 (562 days ago) [0%]
F2-214 sets
0 lb
12 Reps
25 lb
8 Reps
25 lb
7 Reps
0 lb
12 Reps
PR: 35 (562 days ago) [71%]
R12-194 sets
0 lb
12 Reps
0 lb
12 Reps
0 lb
12 Reps
0 lb
12 Reps
PR: 35 (562 days ago) [0%]
F12-134 sets
0 lb
12 Reps
0 lb
12 Reps
0 lb
12 Reps
0 lb
12 Reps
PR: 35 (562 days ago) [0%]