M.E TRAINING
DUMBBELL STIFF LEG DEADLIFT
Hamstrings can make or break any bodybuilding physique in the rear
and side poses. By pushing back with the hips the hammies get a serious
amount of grunt in this movement. The lower back, a weakness on so many
people, simply cannot afford to be a lagging cousin when this movement is
part of a workout routine.
Stand with a shoulder-width or
narrower stance. Grasp dumbbells in
each hand. With your knees straight (or
almost straight), lower the dumbbells
to the top or sides of your feet by
bending at your hips. Allow your hips
to fall back and bend your waist as the
dumbbells approach your feet. Lift the
dumbbells by extending your hips and
waist until you are standing upright.
Pull your shoulders back if rounded.
Repeat. Begin with a very light weight
and add additional weight gradually
to allow the lower back adequate
adaptation. Throughout the lift keep
your arms and knees straight. Keep the
dumbbells close to your legs. Do not
pause or bounce at the bottom of the lift.
To really get the hamstrings and glutes
activated, focus on pushing back with
your hips. Your lower back may bend
very slightly during the full hip flexion
phase but a straight back is definitely
the ideal situation. Do not lower the
weight beyond a mild stretch throughout
the hamstrings and lower back. Full
range of motion will vary from person to
person depending on flexibility.
DUMBBELL ROW
When it comes to back
development it is no
different from everything
else. There are a whole host
of different moves but then
there is the bread and butter
stuff. And this move is one
of those. You will note in the
photos how her arms get
a secondary workout
because of the very
nature of having to
hold onto and raise
the dumbbell. Tiana
focuses on “pulling
from the back”
and squeezing the
target muscles
at the top of the
move.
DUMBBELL
ROW: ONE OF
THE BASIC
AND MOST
EFFECTIVE
MOVES.
Kneel over the side of a flat bench by placing your knee and the hand of your supporting arm
on the bench. Position the foot of your opposite leg slightly back to the side. Grasp dumbbell
from floor. Pull dumbbell up to side until it makes contact with ribs or until upper arm is just
beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat
and continue with opposite arm. Allow scapula to articulate but do not rotate torso in an effort
to throw weight