Dumbbell Straight Leg Deadlift Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Dumbbell
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dumbbell RDL
How to: Dumbbell Straight Leg Deadlift
- Begin by standing tall with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly, hinge at the hips, and lower the dumbbells along your legs while keeping them close to your body.
- Lower the dumbbells until you feel a stretch in your hamstrings, ensuring your back remains straight.
- Engage your glutes and return to the starting position by pushing through your heels and driving your hips forward.
Common Mistakes
- Rounding the back instead of keeping it straight.
- Using too much weight without proper form.
- Not engaging the core throughout the movement.
Modifications
- Use lighter weights or a chair for support if necessary.
- Perform the exercise with a staggered stance to reduce strain on the lower back.
Tips
- Keep your back straight and avoid rounding at the waist during the lift.
- Focus on hinging at the hips to maximize glute engagement.
- Start with lighter weights to perfect your form before moving on to heavier weights.
Dumbbell Straight Leg Deadlift Alternatives
Tags
strength
back
hip hinge
glutes
hamstrings
dumbbell