Dumbbell Hyperextension

Secure your feet in a 45-degree back-extension bench and hold one dumbbell against your chest.

Lower your torso by hinging near the hips, then lift until your body lines up with your legs.

Stop when your torso lines up with your legs and lower slowly with the load close to your body.

This movement primarily works your lower-back muscles. Focus on controlling the motion through these muscles.

Avoid extending beyond a straight body line or lifting with your neck.

Exhale as you rise and inhale as you lower.

Keep the dumbbell close to your chest. Add weight only after controlling the same range with body weight.