eN-Fitness - 15 days workout routine for complete transformation

Exercise 4: Dead Lift

1. Start position Use lighter weights. Stand straight, feet parallel and shoulder-width apart. Keep a slight bend at the knees; do not lock the knees. Hold the dumbbells in front of the legs, arms straight, palms facing the thighs. Beginners - place hands on hips without dumbbells.
2. Keeping the shoulders broad, belly braced and spine straight, bend forward from the hips in a controlled manner as you lower the dumbbells towards the floor as far as you comfortably can. Keep dumbbells close to legs as you lower them. Keep a slight bend in your knees. Beginners – keep hands on hips throughout the movement.
3. Brace the abdominals, contract the hamstrings (back of the thighs), buttocks (gluteals) and the lower back muscles to raise the upper body back to the start position.