A hip-hinge dumbbell deadlift performed by extending the hips and straightening the torso, primarily loading the hamstrings.
How to do the Deadlift (Dumbbell)#
- Stand feet shoulder-width apart holding a dumbbell in each hand at your sides.
- Push your hips back with a slight bend in the knees, lift your chest, tighten your core, and draw your shoulders back so the dumbbells stay near your shins.
- Drive your hips forward to stand tall, extending the hips and bringing the torso upright while keeping the weights close to your legs.
- Hinge back at the hips to lower the dumbbells in a controlled manner and return to the starting position.
Muscles worked#
- Primary: Glutes, Hamstrings, Quads
- Secondary: Lower back, Traps, Forearms, Abs
Common mistakes#
- Rounding the lower back during the descent.
- Allowing the dumbbells to drift away from the legs.
- Bending the knees too much and turning the movement into a squat.
- Hyperextending the lower back at the top of the lift.
