Performing the: A Step-by-Step Tutorial Lying Back Extension with Press
Keeping your neck in a neutral position, raise your upper body off the ground by engaging your back muscles, while simultaneously pulling the dumbbells towards your chest in a rowing motion.
Once the dumbbells are close to your chest, press them upwards and extend your arms fully in front of you.
Slowly lower your upper body back to the starting position, while bringing the dumbbells back to your chest and then extending them back out in front of you.
Repeat this movement for your desired number of repetitions, ensuring to keep your movements slow and controlled to fully engage your back muscles.