Choose a weight that is comfortable for you so as to not compromise form. Place one hand and knee on the bench and grab the weight with the opposite hand. Keep your back as straight as possible and drop your shoulder blades. This movement will target the lateral medialus if performed correctly. The weight can come up in an arc shape while keeping the dumbbell as close the side of your body. Repeat for the other side.

The conventional deadlift may put a strain on your back if its sensitive, so be sure to listen to your body. Place your feet shoulder width apart, tuck in your pelvis, and drop your shoulders. Place your hands on the outside of your knees on the bar. This should look like a squat and you will feel the tension in your back as you lift the weight. Pick up the bar and straighten your back when you come up.

Choose a weight that is comfortable and keep your shoulder blades down. Have a slight bend in the knees while leaning back into the weight. Grab the rope and make sure your wrists are facing upwards. Pull the rope towards your face and squeeze your back at the end of the movement to engage your muscles.

Place your hands on the textured part of the barbell and bend over while keeping your back as straight as possible. Bring the barbell towards your hips and squeeze your upper back at the top of the movement.

Choose a moderate weight and place your hands on the ends of the bar. Create a hook with your hands- don't use your thumbs! Drop your shoulder blades and have your chest up. Then, bring the bar down to your chest. Imagine that your elbows are going towards your hips.