Uploaded July 2026 | Updated September 2026, 2 weeks ago
GREAT deadlift assistance exercise, especially if your lower back (out of the bottom) is your weak link.
This bench-kneeling deadlift exercise is VERY effective for targeting the spinal erectors, especially the lower aspect down towards the pelvis.
It's a great home gym exercise for those who don't have a 45 degree back extension bench. It's also great for a regular gym, too, as it doesn't require much equipment.
This is essentially a single dumbbell stiff-legged deadlift done with one knee on the bench.
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fitstep.com/goto/mass/youtube.htm
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I found this setup really shifts the action to the lower back via spinal extension (normally, the SLDL is more targeted for hip extension).
Your spinal erectors will be taking the brunt of it (a bit of glutes and hamstrings but you'll feel it primarily in the muscles of the lower back).
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
GREAT deadlift assistance exercise, especially if your lower back (out of the bottom) is your weak link.
This bench-kneeling deadlift exercise is VERY effective for targeting the spinal erectors, especially the lower aspect down towards the pelvis.
It's a great home gym exercise for those who don't have a 45 degree back extension bench. It's also great for a regular gym, too, as it doesn't require much equipment.
This is essentially a single dumbbell stiff-legged deadlift done with one knee on the bench.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
I found this setup really shifts the action to the lower back via spinal extension (normally, the SLDL is more targeted for hip extension).
Your spinal erectors will be taking the brunt of it (a bit of glutes and hamstrings but you'll feel it primarily in the muscles of the lower back).
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
