Back
Dumbbell Back Extension
Position yourself on a back extension bench with hips supported. Hold a dumbbell close to chest.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Erector Spinae
Secondary muscles
- Gluteus Maximus
- Hamstrings
Target muscles
- back
How to perform
- 1
Position yourself on a back extension bench with hips supported.
- 2
Hold a dumbbell close to chest.
- 3
Lower torso forward while keeping spine neutral.
- 4
Extend hips to raise torso until aligned with legs.
- 5
Pause briefly and repeat.
Safety & form
Train smart. Read these notes before adding heavy load.
