A loaded spinal-flexion drill: standing tall with a light weight, you round the spine one vertebra at a time and restack it, building segmental control and hamstring/spinal-erector flexibility under load.
What this exercise works
Muscles
erector spinae · hamstrings · gluteus maximus
Goals
hypertrophy · strength
Equipment
Dumbbells
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Stand tall holding a light dumbbell with straight arms, feet roughly hip-width.
Tuck your chin and begin rounding the spine from the top, one vertebra at a time.
Curl down slowly, letting the weight hang and keeping the legs mostly straight.
Reach the bottom with the back fully rounded and a stretch through the hamstrings.
Reverse it, restacking the spine from the bottom up back to standing.
Technique cues and common mistakes
Use a very light weight -- this is a controlled mobility drill, not a heavy lift.
Round segment by segment; do not hinge at the hips like a stiff-leg deadlift.
Move slowly and never bounce at the bottom.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
