exercise.id: 0300 Equipo: dumbbell
dumbbell deadlift
exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings
exercise.synergist:
hamstrings lower back
exercise.instructions.title exercise.instructions.subtitle
Chinese
双脚分开与肩同宽站立，脚趾指向前方。 双手各握一个哑铃，手掌朝向身体，手臂向下伸展。 弯曲臀部和膝盖，将哑铃向地面降低，同时保持背部挺直。 脚跟用力，伸展臀部和膝盖，将哑铃举回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Stand with your feet shoulder-width apart, toes pointing forward. Hold a dumbbell in each hand, palms facing your body, arms extended downwards. Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight. Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position. Repeat for the desired number of repetitions.
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