Dumbbell back extension

Muscles worked: Back
Back
🔧 Dumbbell ↕ Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie face down on a hyperextension bench, securing your feet. Hold a dumbbell against your chest. Maintain a straight line from head to heels. Slowly lower your upper body by bending at the hips, keeping your back straight. Pause briefly. Engage your lower back to return to the starting position. Repeat.

Tips

Engage your core for stability. Maintain a neutral spine; avoid rounding your back. Start with a lighter dumbbell to perfect form. Control the movement and squeeze your glutes at the top.

Similar exercises

Back extension Back, Glutes · 🔧 no equipment 2/10 Machine back extension Back · 🔧 back extension machine 1/10 Weighted back extension Hamstrings, Glutes · 🔧 plate 3/10 Dumbbell shoulder extension Back · 🔧 Dumbbells 2/10 Stability ball weighted back extension Back · 🔧 Stability Ball 3/10 Machine lever back extension Back · 🔧 Machine 1/10
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