DB Dead Row
- Duration: 00:00:22
Body Part/Parts Used: Erector Spinae (lower back), Rhomboids and Trapezius (upper back), Biceps, Hamstrings, Glutes, Quadriceps, and Forearms.
Equipment Needed: Dumbbells and a flat surface.
Difficulty: Intermediate.
**Directions on How to Perform It Correctly:**
1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
2. Begin by hinging at your hips and slightly bending your knees, lowering the dumbbells towards the ground. Keep your back straight, and your head in line with your spine.
3. Lower the dumbbells until your torso is parallel with the floor or slightly above, feeling a stretch in your hamstrings.
4. While holding this position, bend your knees and lower yourself to the ground.
4. Then push through your heels and engage your glutes and hamstrings to return to standing and initiate a row by pulling the dumbbells towards your hips, squeezing your shoulder blades together. Keep your elbows close to your body.
5. Lower the dumbbells back to the starting position of the row,
6. Repeat the movement for the desired number of repetitions, ensuring to maintain proper form throughout.
This exercise combines elements of a traditional deadlift with a row, targeting multiple muscles in the back, legs, and arms. It's essential to perform it with control and focus on form to prevent strain or injury.
Equipment Needed: Dumbbells and a flat surface.
Difficulty: Intermediate.
**Directions on How to Perform It Correctly:**
1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
2. Begin by hinging at your hips and slightly bending your knees, lowering the dumbbells towards the ground. Keep your back straight, and your head in line with your spine.
3. Lower the dumbbells until your torso is parallel with the floor or slightly above, feeling a stretch in your hamstrings.
4. While holding this position, bend your knees and lower yourself to the ground.
4. Then push through your heels and engage your glutes and hamstrings to return to standing and initiate a row by pulling the dumbbells towards your hips, squeezing your shoulder blades together. Keep your elbows close to your body.
5. Lower the dumbbells back to the starting position of the row,
6. Repeat the movement for the desired number of repetitions, ensuring to maintain proper form throughout.
This exercise combines elements of a traditional deadlift with a row, targeting multiple muscles in the back, legs, and arms. It's essential to perform it with control and focus on form to prevent strain or injury.
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