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Back Exercises
Dead Lifts
START ACTION
START
• Position your feet in line with the
dumbbell about shoulder width
apart.
• Point your toes outward slightly
and direct the thighs to the same
outward angle as the feet.
• Hold the dumbbells with your
palms facing backward.
• Under control, slowly squat down
by sticking the hips out as the
knees start to bend.
• Keep the chest lifted and back
flat as the hips continue to move
backward.
• Lower to approximately a
90-degree bend at the knees,
unless otherwise determined.
• Move back to the starting
position, keeping the chest lifted
while moving the hips forward
and extending the knee.
FINISH
Muscles worked
Glutes, adductors, hamstrings, quads,
spinal erectors and traps
Success tips
• Keep knees pointed in the same
direction as the feet.
• Keep head and neck in line with the
trunk.
• Pay close attention to all the
alignment and stabilization issues on
every part of each repetition.
• Keep pressure through the middle of
the arches/feet, not the toes or heels.