The video features a man in a gym performing a weightlifting exercise. He is dressed in a black tank top and black shorts, and is using a pair of black dumbbells. The man is standing in front of a weight rack, and there are various other gym equipment and weights visible in the background. He is leaning forward at a 15-30 degree angle while lifting the dumbbells, which are positioned at shoulder height. The video includes text overlay that reads "1. LEAN FORWARD BY 15-30 DEGREES".