“The successful warrior is the average man, with laser-like focus”
The back extension bench dumbbell pull is a great alternative exercise for those of you who cannot properly perform the bench-back dumbbell pull-up. Everyone knows that to get a big back, you have to pull an upper back dumbbell, but if you have a lower back injury or you just want to hit the muscles from a different angle, then pulling an upper seat back dumbbell is your exercise.
The lower back muscles are turned off and each side of the back works independently. It is a good finishing exercise at the end of a back workout when the lower back is exhausted. Neutral Grip places emphasis on the muscles in the middle back region.
Back extension bench method with dumbbell
- Dumbbell upper seat back
Prepare for a workout by adjusting the seat incline between 30 and 45 degrees. Then prepare a pair of dumbbells and place them in the front of the back extension bench. Raise the seat and lie face down toward the floor. Position yourself so that your head and chest are above the end of the seat, and your feet are on the floor. Hold the dumbbell with a neutral grip (palm toward your body) and lift it off the ground. Stretch your back, inflate your chest and adjust your head in line with your body. Your hands should be straight, with the dumbbells directly under your shoulders. This is the starting point.
- How to play a dumbbell pull back an upper seat
Inhale and start lifting the dumbbells up and back slightly toward the lower abs. Begin the movement by first pulling your shoulder blades from bending the arms.
When it reaches the upper position (the point where the shoulder blades are completely contracted), stabilize the back muscles as you exhale. Return the weights to the starting position as you control the movement, and let your shoulder blades extend and stretch your back muscles. Then start the next iteration.
- Secrets of gaining back muscles with dumbbells
- Keep your head in line with the spine and avoid twisting the neck and looking to the sides.
- Keep your elbows close to your body and don’t let them burn.
- If you perform the exercise correctly in the upper position, the elbows should form a 90 degree angle with your arms.
- Control the weights on the passive part of the movement and lower them for 3-4 seconds. Then raise it for 1-2 seconds and hold for 1-2 seconds on top. This method of performance guarantees you the best results and the minimum risk of injuries.
- Thoughts on the lumbar exercise
The 45-degree back extension (back extension lumbar exercise) is an isolation exercise for the back muscles (the entire lower back and muscles along the spine), buttocks, and hamstrings. Like the dips and chin, the lower back exercise only uses your body weight for resistance.
The two main types of lumbar seats are the straight seat and the 45 degree lumbar bench (described in this post). Your choice depends on the availability of each type in the gym and your personal preferences. Performing the movement on an incline with the hips up high and the ankles closer to the floor make the exercise easier.
Harris-Fry, N. (2019, June 6). How To Do The Back Extension. Coach. https://www.coachmag.co.uk/back-exercises/8183/how-to-do-the-back-extension