Laying Dumbbell Back Extension
Grab a pair of dumbbells. Lie on your stomach. Place the dumbbells above your head holding it with your extended arms and palms facing the floor.
Raise your chest and arms a few inches above the floor.
Draw the dumbbells to the side and remain in this position for a second. Your elbows should be bent forming a sharp angle between forearm and upper arm.
Extending the elbows, push the dumbbells forward.
Slowly lower your torso and arms back to the starting position. Repeat the exercise according to the training plan.