Dumbbell Hyperextensions target the erector spinae (spinal erectors), glutes, and hamstrings while also engaging the core for stability. Lie face down on a hyperextension bench with your hips supported and hold a dumbbell close to your chest. Slowly lower your upper body toward the floor, then lift back up by extending at the hips until your torso aligns with your legs. Keep movements controlled to protect the spine. This exercise improves lower-back strength, glute engagement, and overall posterior-chain development.