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Dumbbell Deadlift
The Dumbbell Deadlift is a strength exercise with dumbbells for your back. Share of the load in the Zulta muscle model: gluteus maximus 22%, spinal erectors (lower back) 16% and hamstrings (biceps femoris) 12%.
How to do it
- Place two dumbbells on the floor on either side of your feet and stand hip-width between them.
- Hinge at the hips and bend the knees to grip the handles, palms facing your legs.
- Flatten the back, lift the chest and keep the arms straight.
- Push the floor away and stand up tall, letting the dumbbells travel close to your legs.
- Hinge back down, lowering the dumbbells beside your feet with control.
Tips
- Keep the dumbbells beside your feet, not in front, so they stay over your balance point.
- Squeeze the glutes to finish each rep instead of leaning back.
Common mistakes
- Letting the dumbbells swing forward away from the body.
- Rounding the back to reach the floor.
- Bending the arms and pulling with the biceps.
Muscles worked by the Dumbbell Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Dumbbell Deadlift alternatives
Same equipment
Different equipment
No equipment
Make it harder
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Frequently asked questions
What muscles does the Dumbbell Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The hamstrings (semitendinosus/-membranosus), quads (vastus lateralis), adductors and quads (vastus medialis) assist.
Is the Dumbbell Deadlift good for beginners?
Yes. The Dumbbell Deadlift is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Deadlift?
For example the Band Deadlift, Deadlift and Kettlebell Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Deadlift harder?
Add weight or reps, or move on to the Deadlift and Deficit Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
Log your sets in Zulta
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