Dumbbell Deadlift Exercise Guide
Exercise Profile
- Target
- Hips
- Equipment
- Dumbbell
- Body Part
- Hips, Thighs
- Primary Muscle
- Hips
- Secondary Muscles
- Hamstrings, Thighs, Adductor Magnus, Soleus, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dumbbell Stiff Leg Deadlift, Single-leg Dumbbell Deadlift
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Deadlift
- Stand with your feet hip-width apart and hold a dumbbell in each hand in front of your thighs.
- Hinge at your hips, lowering the dumbbells towards the ground while keeping your back straight.
- Lower the dumbbells until you feel a slight stretch in your hamstrings.
- Push through your heels to return to the starting position.
Common Mistakes
- Rounding the back during the lift.
- Allowing the knees to buckle inward.
- Using excessive momentum instead of strength.
Modifications
- Use lighter weights to ensure proper form.
- Perform from a raised platform if standard positioning is difficult.
Tips
- Keep your back straight and shoulders back to avoid injury.
- Engage your core throughout the movement.
- Make sure to lower the dumbbells in a controlled manner.
Dumbbell Deadlift Alternatives
Tags
deadlift
strength
hips
thighs
gluteus maximus
quads
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