Movement overview

The Back Extension With Dumbbell is an exercise targeting the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise helps improve posture and strengthen the posterior chain.

Step-by-step cues

1. Begin by lying face down on a hyperextension bench, securing your feet under the foot pads.
2. Hold a dumbbell with both hands against your chest.
3. Ensure your body forms a straight line from head to heels.
4. Slowly lower your upper body towards the floor by bending at the hips, keeping your back straight.
5. Pause briefly at the bottom of the movement.
6. Engage your lower back muscles to raise your torso back to the starting position.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your core engaged throughout the exercise to maintain stability.
• Avoid rounding your back; maintain a neutral spine position.
• Start with a lighter dumbbell to master form before increasing weight.
• Control the movement speed to maximize muscle engagement and avoid momentum.
• Focus on squeezing your glutes at the top of the movement for added activation.