Dumbbell Back Extension
About
Dumbbell back extensions strengthen your lower back and core, helping support your spine and improve posture.
How to Dumbbell Back Extension
Starting Position
1. Lie face down on the floor and hold a dumbbell in each hand.
2. Spread your legs slightly and keep your toes on the ground to stabilize your body.
3. Lift your upper body slightly and keep your gaze directed at the floor.
Proper Form
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 lifted position, then slowly return to the starting position.
Breathing Technique
Exhale when you lift your upper body and inhale when you lower it.
Precautions
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.
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