STARTING POSITION:
Select the appropriate weight of the dumbbells. Lie face down on a hyperextension bench. Grab the dumbbells with a neutral grip. Make sure you put your ankles under the foot pads and you bend your knees slightly. If it's possible adjust the upper pad so your thighs rest on it. Your hips and your body should be sustained by yourself. Keep your body straight, contracting the floor and pelvic core while keeping your chest up. Maintaining the natural arch of your back, lean forward until your torso is parallel to the floor and the arms are perpendicular to the floor.
MOVEMENT:
Keeping your lower back flat, extend your back and lift the weights until the arms are parallel to the floor while you exhale. Make sure you don't round your back. Return to the starting position with a smooth movement while you inhale.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.