Step by step instructions, muscle activation and variants for the Dumbbell Back Extension.
The dumbbell hyperextension is a weighted lower-back exercise performed on a hyperextension bench. Holding a dumbbell against your chest adds resistance beyond bodyweight, making it an effective movement for building strength and mass in the erector spinae, glutes, and hamstrings.
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The Dumbbell Back Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.