Purpose

(1) To work the lower back, upper back, trapezius muscles, the gluteal group, and the legs. Deadlifting is the exercise which involves more muscles than any other.

Execution

(1) Take a dumbbell in one hand, bend forward from the waist until your upper body is parallel (or close to parallel) to the floor. Place your free hand on the bench for support.

(2) Begin with the weight hanging down at arm's length, with arm's fully extended and palms facing inwards.

(3) Lift the weight up to your side.

(4) Lower the weight under control.

(5) Repeat using the other arm.

Tips

(1) Concentrate on doing the work with your back rather than your arm.

(2) Use a weight which you are comfortable with on the negative (lowering) phase of the motion. This way you can work your back in that very important stage of the exercise.