Dumbbell Deadlift
Dumbbell Deadlift is a multi-joint, full-body exercise that primarily targets the Gluteus Maximus, Quadriceps, Hamstrings, and lower back.
INTERMEDIATE
Dumbbell Straight-Leg Deadlift
Dumbbell Straight-Leg Deadlift is a lower body exercise that engages your posterior chain, a group of muscles on your backside that includes the glutes, calves, lats, and hamstrings.
Demonstration Video
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Target Muscles
Instructions
- Grab a pair of dumbbells in an overhand grip and hold them at arm's length in front of your thighs. Stand with your feet shoulder-width apart and slightly bent at the knees. Squeeze your core throughout the movement.
- Without altering your knee flexion, bend your hips until your torso is almost parallel to the floor. Pause and then roll your hips forward, squeezing your buttocks tightly to return to the starting position.
Tips
- Do not round your lower back - keep it straight throughout the movement.
- Do not fall below your level of flexibility and mobility.
- Make sure you complete the movement by standing up straight and tensing your glutes.
Alternative Exercises
Barbell Straight-Leg Deadlift
Barbell Straight-Leg Deadlift is a great exercise that affects your posterior chain. By strengthening it, you benefit your posture and lower back strength and your explosive power, jumping, leg press, and incline running capability.
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