This exercise targets the erector spinae to build strength in the back through activating muscles through a compound pulling movement that produces concentric contraction. The movement is compound and uses multiple joints to achieve fluid mobility. It activates a number of muscles as synergists, dynamic stabilizers and stabilizers. As a basic exercise, it places absolute intensity on the erector spinae and should be countered with auxiliary exercises that might target synergists to this exercise, such as the gluteus maximus. The synergists involved in this exercise include the gluteus maximus, the adductor magnus, the quadriceps and the soleus. The dynamic stabilizing muscles include the gastrocnemius and the hamstrings. The stabilizing muscles include the middle and upper trapezius, the levator scapulae and the rhomboids. The antagonist stabilizers are the rectus abdominis and the obliques. Begin with sets of 58 repetitions and increase toward 10-12 repetitions over time. Start with 2-3 sets and eventually work toward completing 4-5 sets per routine.
How to perform the neutral grip deadlift
Hands straight, feet, hip-width apart, with a heavy dumbbell placed along the outside of each foot, push your hips back and bend your knees to grab the dumbbells, palms facing each other, keeping your back straight, and head up, slowly stand up until your legs are straight. Pause and return to the starting position.
