STRENGTH TRAINING

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Dumbbell Straight-Leg Dead Lift and Dead Row

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
The dumbbell straight leg dead lift and dead row combines these two challenging exercises into a tough workout for your leg and back muscles.

Muscles Worked
Legs
Back

Starting Position
Stand with your feet hip-width apart and knees slightly bent, holding dumbbells in each hand in front of your thighs with your palms facing inward toward your legs. Engage your lower back and abdominal muscles to stabilize your core. (see Photo 1).

Exercise

  1. From the starting position, slowly bend over at the waist until your upper body is at a 90-degree angle to your legs. Keep your back as straight as possible and your neck in line with your spine throughout the movement. As you descend, allow the dumbbells to hang straight down in front of you (see Photo 2).
  2. When your upper body is at a 90-degree angle and the weights are in front of you, perform a dead row. To do a dead row, use your upper back muscles to pull the dumbbells up to your chest (see Photos 3 and 4).
  3. When you have brought the dumbbells up to your chest, reverse the motion and slowly lower them back down until your arms are hanging straight down (see Photo 5).
  4. From the bottom of the dead row, use your hamstrings and glutes (butt) to lift your body back up to the starting position. Remember to engage your lower back and abdominal muscles as you lift to stabilize your core. The weights will follow you back up to starting position (see Photo 6).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.