Machine Back Extension
Erectors·Back Machine·Advanced·Compound
Dumbbell Back Extension
The Dumbbell Back Extension strengthens the lower back, glutes, and hamstrings by adding resistance to the hip extension movement. The added load increases posterior chain stimulus over the bodyweight version.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Back Extension
- 01
Position yourself on a back extension bench with your hips supported.
- 02
Hold a dumbbell close to your chest.
- 03
Start with your torso slightly flexed forward.
- 04
Extend your hips to raise your torso until your body forms a straight line.
- 05
Squeeze your glutes at the top.
- 06
Lower your torso slowly back to the starting position.
Performance tips
Cues that matter
- Move through the hips rather than the lower back
- Avoid hyperextending at the top
- Control the lowering phase to maintain tension
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the Dumbbell Back Extension work?
The Dumbbell Back Extension primarily targets the Erectors. Supporting muscles include Lower Back, Back, Glutes, Hamstrings.
Is the Dumbbell Back Extension a compound or isolation exercise?
The Dumbbell Back Extension is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Back Extension?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Back Extension?
The Dumbbell Back Extension is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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