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Compound Exercises - Step By Step Compound Exercises for the Entire Body

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Updated July 23, 2014

6 of 15

Deadlift Row and Squat
Compound Exercises - Step By Step Compound Exercises for the Entire Body
Paige Waehner
The deadlift row and squat is a great timesaver exercise. You start with a deadlift, which targets the hamstrings, glutes and lower back, followed by a row, which targets the lats. After that, you add a squat with a front raise, which engages the quads and the shoulder, making this a great total body exercise. If you have back problems, you may want to avoid the front raise during the squat, which can cause discomfort.
  1. Hold a medium weight in both hands and tip from the hips, keeping the back flat, into a deadlift.
  2. At the bottom of the movement, pull the weight up, bending the elbows and bringing them up to torso level in a row.
  3. Lower the weight and bend the knees while lifting the weight up to shoulder level. Squat as low as you can, keeping the knees behind the toes.
  4. Stand up, lower the weight and repeat the deadlift, row and squat for 1-3 sets of 8-12 reps.

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