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Deadlift (Dumbbell Single)

Target Muscles: Gluteus, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals Starting Position: 1. Stand in front of the barbell with your feet parallel and shoulder-width apart. 2. Bend your legs until your hips and knees are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor. 3. Grasp the bar, with your hands just over shoulder-width apart, one overhand, the other under. This will facilitate better balance and keep the barbell in the same plane. The Movement: 1. Using the power of your legs and hips, and keeping your arms straight, lift the bar from the floor until your legs are straight. The bar should be against the upper part of your thighs. Hold for a count of one. 2. Slowly return the bar to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards. Your chest should be slightly forwards and over the bar. Tips: • Keep your back straight - i.e. in its normal position - throughout the movement. Do not lean forwards. • Keep the bar as close as possible to your legs throughout the movement. • Make sure your knees travel in line with your toes - do not allow them to travel inwards. Variations: On a Block: Stand on a low, sturdy block or platform so that the bar is at the same level as your feet. This increases the range of motion and therefore it benefits your body more.
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