Dumbbell deadlift

Mainly exercise the buttocks and thighs.

Stand with your feet hip-width apart, hold the bar with both hands in front and back, shoulder-width apart.

Bend your knees and squat down, holding the bar so that it is close to your body and above your insteps. Keep your chest and abdomen straight, your waist and back straight, and look forward.

Concentrate your strength on your legs and lower back muscles to lift the barbell off the ground until your whole body is upright.

The horizontal bar should be raised as close to the body as possible.

Then, slowly let go of the restore. 4 groups each time, 12 times each.