Dead Lift

  • With the same technique as Back Extension, Standing, hold 2 dumbbells with elbows slightly bent.

  • Bend forward keeping your arms perpendicular to the floor, pause, then slowly return to standing upright.

  • Two dumbbells

  • Back 

  • Thighs 

  • Erector spinae, Biceps femoris, Semitendinosus, Semimembranosus, Gluteus maximus, Adductor magnus

  • TIP: Continuously pull your shoulder blades together in the back to support the weight you are holding.

Variations for Dead Lift

  • Weighted Back Extension

    Using weight with this exercise will help your back muscles reach fatigue faster than doing it without added resistance.

  • Reverse Crunches

    This is more challenging than when done with your hands behind your lower back because you are using the weight and placement of your arms to challenge yourself.

  • Reaching Back Extension

    One of the most challenging lower back exercises, this fatigues your lower back quickly and also targets your rear deltoids.

  • Barbell Dead Lift

    You many be able to lift an additional 5 pounds or more doing this exercise with a barbell instead of dumbbells since you won't have to control the movement of dumbbells.

  • Back Extension

    Strong lower back muscles enable you to perform to your full potential, and can help prevent back pain and injuries. This apparatus will help you fatigue quickly since you are at an incline.


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Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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