Stiff-leg Dead Lift

Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your upper body straight and arms extended, lean forward by bending at your waist until your upper body is parallel to the floor, keep the dumbbells close to your thighs during the whole process

Then, slowly raise your torso back to the starting position

Breathe out when raising and in when lowering Continue reading »

Bend To Opposite Foot

Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in your right hand, right palm facing your right thigh. That is your starting position

Keep your upper body straight and arms extended, lean forward-leftward by bending at your waist until your upper body is parallel to the floor and the dumbbell slightly touch your left foot

Then, slowly raise your torso back to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

Alternated Bend To Opposite Foot

Keep your upper body straight and arms extended, lean forward-leftward by bending at your waist until your upper body is parallel to the floor and the right dumbbell slightly touch your left foot

Slowly raise your torso back to the starting position

Then, lean forward-rightward by bending at your waist until your upper body is parallel to the floor and the left dumbbell slightly touch your right foot

Finally, slowly raise your torso back to the starting position

Breathe out when raising and in when lowering Continue reading »

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How to Build Your Buttock through Dumbbell Exercise

For one good bodybuilder, you shouldn’t ignore your buttock, and the strong and solid butt will be one great constituent of the whole body shape. By the way, the Gluteus has great potential among all the muscles. Once its strength would succeed to get considerable progress, the whole athletic capability would increase. Generally speaking, there are no particular dumbbell exercises for buttock, but almost all the compound dumbbell exercises would exercise the buttock, especially those for leg. Because of the compact connection between buttock and biceps femoris. Continue reading »

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The Difference Between Bending-Knees and Unbending-Knees Dead Lift (II)

The Erector spinae on the lower back would be exercised mainly by bending-knees dead lift; and the biceps femoris in the rear legs would be exercised mainly by unbending-knees dead lift; let’s talk about the more difference between the two dumbbell exercises.

Here is the description about bending-knees dead lift and unbending-knees dead lift:

Bending-knees dead lift:

1, stand up with your feet forming almost 90 degree angle; bend your waist with bending knees and forming almost 45 degree between upper body and ground; hold two dumbbells with two hands; look up a little;

2, then unbend the knees and waist to raise the dumbbells, when your body are completely straight up, don’t shrug，keep the position for two seconds;

3, lower the dumbbell down by bending waist and knees together;

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The Difference Between Bending-Knees and Unbending-Knees Dead Lift (I)

The dead lift could be the most famous compound dumbbell exercise probably, because almost all the muscles of the whole body could be used to complete it. Its movement is very simple; the only difference you could change may be bending your knees or unbending them throughout. Some people usually think there is nothing different by the little change. Actually they could almost be considered as two different dumbbell exercises; because they are mainly for two different muscle groups; although we call both of them dead lift. Continue reading »

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Squat Is Better than Dead Lift

As we all know, squat and dead lift are the two most important compound dumbbell exercises. They have their own advantages and each of them is popular. For most professional bodybuilders, the dead lift is more different and actually it could produce some hurts even you have done it in right way. It is bad for your waist muscle and lumbar spine while bending your waist with heavy dumbbell too much. On the other hand, the squat is much safer, and it has the same effect as great as dead lift. You can improve your dead lift through squat.

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The Benefit of Dead Lift

Maybe you have already known that the dead lift is one of the three internal bodybuilding workouts, the two other are squat and bench press. Most bodybuilders are having less interest in the dead lift, but it is the dumbbell exercise of dead lift which can reflect the strength of the bodybuilders and build the muscles of whole body. Because it can activate almost seventy five percent muscles of the whole body. As one compound dumbbell exercise of strength style, you should choose dumbbells as heavy as you can hold.

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