Strength

Dumbbell Back Extension

The Dumbbell Back Extension targets your lower back and core muscles for improved strength and stability. It's a deep waist bend, lifting back to a vertical position with a dumbbell. A great exercise for enhancing posture, stability, and health.
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Dumbbell Back Extension instructions
Step-by-step instructions
1
Select a light set of dumbbells and stand with your feet hip-width apart.
2
Bend your knees slightly and hinge at your hips, maintaining a neutral spine and not rounding your back.
3
Lower the dumbbells towards the floor while keeping the arms fully extended.
4
Stand back up to the starting position by pushing your hips forward and squeezing your glutes, not rounding your lower back.
5
Repeat for the desired number of reps, remembering to lead the movement with the hips, not the lower back.
Select a light set of dumbbells and stand with your feet hip-width apart.
Bend your knees slightly and hinge at your hips, maintaining a neutral spine and not rounding your back.
Lower the dumbbells towards the floor while keeping the arms fully extended.
Stand back up to the starting position by pushing your hips forward and squeezing your glutes, not rounding your lower back.
Repeat for the desired number of reps, remembering to lead the movement with the hips, not the lower back.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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