Home / Workout Exercises / Dumbbell Deadlifts

Dumbbell Deadlifts

Deadlifts are a great compound exercise for working your leg muscles and lower back. This exercise is very popular with powerlifters and can be done at home with just a simple set of dumbbells or barbell.

Primary Muscles	Hamstrings
Secondary Muscles	Back, Glutes
Equipment Needed	Dumbbells
Type	Compound

 

There are two main variations of this exercise which is explained below.

The below video gives a good demonstration of how to perform this muscle building and fat burning leg exercise which you can do at home.

 

 

 

Instructions (Stiff Leg Deadlifts)

1. Stand with your feet shoulder width apart.
   
2. Holding a dumbbell in each hand your hands should be infront of your thighs with your palms facing your legs.
   
3. Keep your legs locked and bend forward from the waist, your back straight, until your torso is about parellel to the floor.
   
4. Straighten back up, pulling your shoulders back, arching your spine.
   

You will find that with this exercise you are unable to lift that much weight. You should aim to start off lightly and focus on being slow and controlled.

The next video shows the other variation of the dumbbell deadlifts.

Instructions

1. Stand with your feet shoulder width apart.
   
2. Place a dumbbell on the floor on either side of your feet.
3. Bend your knees and lean forward, and take hold of the dumbbells.
   
4. Keep your back fairly straight and begin the lift by driving with the legs.
   
5. Straighten up until you are standing upright, then throw your chest out and shoulders back.
   
6. To lower the weight bend at the knees, lean forwards from the waist and touch the weight to the floor before beginning the next rep.

Deadlifts are an overall power exercise that involves more muscles thean most other exercises in your routine. This is truly a compound exercise.

---

Back From Dumbbell Deadlifts to Workout Exercises

Back From Dumbbell Deadlifts to Home Workout Success