Weighted back extension

A back extension with load held against the chest. Adding weight is how you progress the exercise once bodyweight stops being a stimulus, and the erectors respond to load like any other muscle.

• Isolation
• Dumbbell
• Intermediate

How to do it

• Dumbbell hugged against the chest, not hanging from the arms
• Lower by hinging at the hip with a neutral spine
• Come up until torso and thigh line up; no further
• Progress from bodyweight to dumbbell before adding kilos

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Hold the position with constant tension and steady breathing

Common mistakes

• Hyperextending at the top looking for extra range
• Holding the dumbbell at arm’s length and changing the lever
• Gathering momentum by swinging

Muscles worked

Primary

• Erectors / lower back

Secondary

• Glutes
• Hamstrings

Alternatives

• Back Extension (45° bench)
• Weighted Superman
• B-stance back extension