Dumbbell Back Extension

Dumbbell Back Extension gif

Coach's Tips

Dumbbell back extensions strengthen your lower back and core, helping support your spine and improve posture.

1. Lie face down on the floor and hold a dumbbell in each hand.

2. Slightly spread your legs and place your toes on the floor to stabilize your body.

3. Lift your upper body slightly and keep your gaze directed at the floor.

1. Slowly lift your upper body with the feeling of straightening your back.

2. Keep the dumbbells naturally by your sides and move with the feeling of keeping your spine straight.

3. Pause for a moment at the maximum lift, then slowly return to the starting position.

Exhale when you lift your upper body and inhale when you lower it.

1. Adjust to avoid excessively arching your back.

2. Choose a dumbbell weight that is manageable for you.

3. If you feel pain in your back, stop immediately and check your posture.

Curious about a Back workout plan that includes the Dumbbell Back Extension