Back Extension (Dumbbell)
Also called Dumbbell Back Extension, DB Back Extension, Weighted Back Extension (Dumbbell)
How to do it
Set your hips against a 45-degree back-extension or Roman-chair pad, secure both feet, and hold one dumbbell at the chest. Hinge forward through the hips with a neutral spine until the posterior chain reaches a controlled stretch, then squeeze the glutes to raise the torso in line with the legs. Lower slowly without leaning past neutral.
Setup
Adjust the pad below the hip crease and secure both feet. Hold one dumbbell firmly against the chest with both hands, stack the ribs, and keep the load close throughout.
Where you should feel it
Through the glutes and lower back under added load, with the hamstrings assisting and the core maintaining alignment. Stop at a straight body line.
When to use it
Use for progressively loaded posterior-chain hypertrophy after bodyweight back extensions are controlled. Moderate sets of 8-15 reps work well.