Dumbbell deadlift

Muscles worked: Back
Back
🔧 Dumbbells ↕ Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet hip-width apart, holding a dumbbell in each hand at your sides or in front of your thighs. Keep your chest up, shoulders back, and core engaged. This is the starting position. With a slight bend in your knees, hinge at your hips and lower the dumbbells down the front of your legs. Lower until you feel a stretch in your hamstrings, keeping your back flat. Push through your heels to stand back up, driving your hips forward. This is one rep. Return to the starting position and repeat for reps.

Muscles Worked

Erector spinae
Secondary: Glutes, Hamstrings

Tips

Keep core engaged to protect spine. Push hips back, not down. Drive through heels, not toes. Keep dumbbells close to body. Move slowly and with control.

Similar exercises

Kettlebell deadlift Glutes, Hamstrings, Back · 🔧 Kettlebell 3/10 Barbell american deadlift Hamstrings, Back · 🔧 Barbell 5/10 Dumbbell single arm deadlift Hamstrings, Back, Abs · 🔧 Dumbbells 3/10 Dumbbell single leg deadlift Glutes, Back · 🔧 Dumbbells 5/10 Barbell deadlift Hamstrings · 🔧 Barbell 5/10 Trap bar deadlift Back, Hamstrings · 🔧 trap bar 4/10 Dumbbell sumo deadlift Quads, Hamstrings, Glutes · 🔧 Dumbbells 3/10 Dumbbell romanian deadlift Hamstrings · 🔧 Dumbbells 4/10
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