A hyperextension or back extension is a workout that increase and develope muscles on the lower, mid, and upperback as well as all arround the erector spinae. It usually done with the roman chair also known as the hyperextension bench. It is a great back exercise for beginner, and you can find the equipment easily in most gyms.
How to do it
Step 1: Just lie down face forward on the bench and lock your ankles properly at the bottom.
Step 2: Cross hand around your chest or keep them behind your head while you keep your back straight. This will be your starting position.
Step 3: Now bend down as far as you can while keeping your lower back straight and return to the original position. Repeat for desired number of reps
Your back need to be kept straight when doing the exercise. To avoid back injuries, try not to arch the back. You can take the wighted plate while doing the workout to increase the intensity.