Weighted back extension

A compound exercise for the lower back and glutes, with help from the hamstrings. Equipment: flat bench and dumbbells.

Orbit

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WorksLower backGlutesHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: On a back extension bench, hug a dumbbell to the chest.
Lower with a flat back
Rise until the body is straight

Muscles worked

Weighted back extension: 3D figure mid-rep with the lower back and glutes highlighted

Lower back · main
Glutes · main
Hamstrings

Equipment

Flat bench
Dumbbells

Alternatives

Exercises that train the same main muscles. See all weighted back extension alternatives.

Back extensionFlat bench
Bench reverse hyperFlat bench
Seated good morningBarbell, Squat rack and Flat bench
DeadliftBarbell
Paused deadliftBarbell
Back extension holdFlat bench

More lower back exercises

Superman holdNo equipment
Band good morningResistance bands
Bird dogNo equipment
Good morningBarbell and Squat rack
Lying back holdNo equipment
Kettlebell good morningKettlebells

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