| Purpose: Develop the muscles of the lower back and hamstrings. Secondary emphasis is placed on the upper back muscles. This is a great exercise for packing on slabs of quality muscle on the hamstrings.
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| Equipment variations: Barbell, dumbbells or smith machine.
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| Starting position: It should not be necessary to stand on a block or bench when performing this movement correctly. Arching your lower back will allow for a complete range of motion without having the barbell go below your shins. A good arch will also decrease your chance of injury. Always wear a lifting belt when performing this exercise.
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| Performance: Grasp a dumbbell with each hand. Stand erect. The dumbbells should be resting against your upper quadricep (front thighs) muscles. Bend your knees slightly and maintain this position throughout the movement. Keeping your body stable bend forward at your waist. Continue to bend forward until you reach a point where the dumbbells are level with your shins and you feel a good stretch in your hamstrings. Slowly return to the starting position. Repeat for the desired number of repetitions. |
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