Dumbbell deadlift to bicep curl and tricep kickback


Exercise Benefits:

  • You can complete this exercise at home or in the gym.
  • This compound exercise hits a number of muscles at the same time. You’ll work your back muscles during the row, your triceps during the kickback, and finally the biceps (at the front of the arm) during the biceps curl. Your legs will also get a workout.

How to Do the Exercise:

  1. Select relatively light weights to begin. Stand with your feet slightly apart, and hold a dumbbell in each hand. Draw up your spine and make sure that your head, shoulders, hips and knees are in line. Allow your arms to hang by your side, fully extended, with your palms facing inward.
  2. Tighten up your core muscles and hinge forward at your hips until your torso is about 45 degrees to the ground. Your knees can be very slightly bent. Ensure that your back is flat, and your spine is neither arched nor rounded. Your arms should now be hanging down in a vertical line from your shoulders, fully extended, palms still facing inward.
  3. Perform a bent-over row by driving the elbows back until they are behind your torso. The dumbbells should be very close to your chest.
  4. Keep your back at 45 degrees, and your elbows drawn back. Extend your elbows fully to perform and triceps kickback. The movement should only be in your forearms. Make sure that your elbows don’t “flare” out to the side. They should remain close to your body.
  5. Straighten into an upright position, remembering not to arch your back. Allow your arms to hang by your sides, and then perform a bicep curl by bending your elbows to bring the dumbbells up to shoulder-height
  6. Bring your arms back to your side. Repeat the entire sequence for the required number of repetitions.


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