Dumbbell Straight-Leg Deadlift

Dumbbell straight-leg deadlift is also a common fitness method. It is a comprehensive training that can achieve the extreme stretching effect on the biceps femoris. Using a barbell has a good training effect. Its main target muscle group is the biceps brachii. The movements must be mastered. In addition, during the fitness process, you must understand some precautions and some operating specifications to avoid sports injuries.

It is a comprehensive training movement that mainly exercises the biceps femoris, but also involves the gluteal muscles and erector spinae. Key points of the movement: 1. Stand with your feet slightly narrower than your shoulders; bend forward without bending your knees. Grip the bar with both hands, with the grips as wide as shoulders and hanging in front of the body. You can also hold a pair of dumbbells with both hands, and do not lower your head. 2. Bend forward with your knees straight until your upper body is parallel to the ground. Then contract your lower back muscles, straighten your spine forward, and pull the barbell up to the starting position. During the process of lifting the barbell and returning it to its original state, the waist should be kept tight and the chest should not be hunched or the waist should not be rounded.

1. Keep your legs straight at all times and do not bend your knees. Pay attention to the difference between straight-leg deadlift and bent-leg deadlift: the traditional deadlift refers to the bent-leg deadlift, which exercises the center of gravity more towards the erector spinae muscles of the lower back. 2. To fully stimulate the biceps femoris, stand parallel to the ground with your legs hip-width apart. To increase the difficulty and intensity, you can use a block and straight-leg deadlift, and lower the barbell without letting it touch the ground. The purpose is to keep the biceps femoris and lower back tense, so that the force is concentrated on the target muscles.