Dumbbell Deadlift

Grab a couple of dumbbells holding them in front of you at arm's length. Your palms should be facing your thighs. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent.

Keeping the knees stationary, lower the dumbbells to the ground over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the ground until you feel a stretch on the hamstrings.

Bring your torso up straight again by extending your hips and waist until you are back in the starting position. Repeat the exercise according to the training plan.