{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Lat Pull DB",
      "kind": "common"
    },
    {
      "text": "Dumbbell Lat Pull",
      "kind": "common"
    },
    {
      "text": "Dumbbell Straight-Arm Pullback",
      "kind": "common"
    },
    {
      "text": "Bent-Over Dumbbell Straight-Arm Pullback",
      "kind": "common"
    },
    {
      "text": "Dumbbell Straight-Arm Kickback",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "triceps-long-head",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "hamstrings",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "hyperextension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "downward-rotation",
          "depression"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "pull"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1434"
  },
  "id": "oec:dumbbell-bent-over-lat-extension",
  "instructions": {
    "setup": [
      "Stand tall holding a dumbbell in each hand with a neutral grip.",
      "Hinge at your hips while keeping your spine neutral and knees softly bent until your torso is roughly 45 degrees to the floor.",
      "Allow your arms to hang naturally under your shoulders with a soft, fixed bend at the elbows."
    ],
    "steps": [
      "Keeping your arms nearly straight with the elbow angle locked, sweep the dumbbells backward in an arc past your hips.",
      "Contract your lats firmly at the top of the movement as your upper arms extend behind your torso.",
      "Lower the dumbbells under control along the same path back to the starting hang position."
    ],
    "breathing": "Inhale as you lower the weights, and exhale as you sweep the dumbbells backward.",
    "cues": [
      "Lock your elbows soft and sweep back",
      "Pull with your lats, not your hands",
      "Squeeze your armpits tight at the top"
    ],
    "common_faults": [
      {
        "fault": "Turning the movement into a triceps kickback by bending and straightening the elbows.",
        "correction": "Keep the elbow angle completely fixed throughout the rep so all movement comes from the shoulder."
      },
      {
        "fault": "Using torso momentum to swing the dumbbells upward.",
        "correction": "Keep your torso stationary and select a weight that allows strict shoulder extension."
      },
      {
        "fault": "Rounding the lower back during the hinge.",
        "correction": "Brace your core and keep your chest proud with a flat back."
      }
    ],
    "safety": {
      "precautions": [
        "Use moderate loads to protect the shoulder joint in extension and maintain lower-back positioning."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Bent-Over Lat Extension",
  "previous_ids": [
    "oec:lat-pull-db"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Lat Pull DB",
        "url": "https://wger.de/en/exercise/1434/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "M9"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:cable-straight-arm-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-rope-straight-arm-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-pullover"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "bent-over",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isolation exercise performed in a hinged position that targets the latissimus dorsi by sweeping dumbbells backward with fixed, slightly bent arms."
}