Dumbbell Straight Leg Deadlift Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Dumbbell Straight Leg Deadlift is a strength exercise that works your traps, hamstrings, glutes and spinal erectors.

Dumbbell Straight Leg Deadlift is a great moderate move. When done correctly, it can effectively target your buttocks, legs, lower back, lower body, neck, shoulders, upper back, upper body and upper legs.

It requires dumbbells to do.

Dumbbell Straight Leg Deadlift Dumbbell Straight Leg Deadlift

How to do Dumbbell Straight Leg Deadlift

Setup

Stand with shoulder width or broad stance. Grasp dumbbell to hand. Put opposite hand to side or behind low neck.

Exercise

With knees straight, lower dumbbell between feet by bending hips and twisting waist, so shoulder of weighted side is turned forward. Allow hips to fall back and waist to bend as dumbbell approaches floor. Lift dumbbell upward and back to side by extending hips and waist until standing upright. Pull shoulder back if rounded. Repeat. Perform exercise with opposite arm.

Tips

  • Begin with very light weight and add additional weight gradually to allow lower back adequate adaptation. Throughout lift, keep weighted arm and knees straight. Do not pause or bounce at bottom of lift or jerk weight from floor. Lower back may bend slightly during full hip flexion or it can be kept straight. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full rang

  • Begin with very light weight and add additional weight gradually to allow lower back adequate adaptation. Throughout lift keep arms and knees straight. Keep dumbbells close to legs. Do not pause or bounce at bottom of lift. Lower back may bend slightly during full hip flexion phase. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person depending on flexibility.

  • Throughout lift, keep arms, knees, and back straight. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch. Full range of motion will vary from person to person depending on flexibility.

  • Do not hunch your lower back - keep it straight for the duration of the movement.

  • Begin with very light weight and add additional weight gradually to allow lower back adequate adaptation. Throughout lift, keep weighted arm and knees straight. Do not pause or bounce at bottom of lift or jerk weight from floor. Lower back may bend slightly during full hip flexion or it can be kept straight. If it is kept straight, Spine Extension becomes 'Static'. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full ran

Muscles Worked

The muscles used for dumbbell straight leg deadlift may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for dumbbell straight leg deadlift are:

Primary Muscles

  • Traps
  • Hamstrings
  • Glutes
  • Spinal Erectors

Synergyst Muscles

  • Hip Adductors

Frequently Asked Questions

What muscles does Dumbbell Straight Leg Deadlift work?
Dumbbell Straight Leg Deadlift works traps, hamstrings, glutes, spinal erectors.
What is Dumbbell Straight Leg Deadlift good for?
Dumbbell Straight Leg Deadlift is beneficial for conditioning and to strengthen. It works the best for buttocks, legs, lower back, lower body, neck, shoulders, upper back, upper body and upper legs, as it works traps, hamstrings, glutes, spinal erectors. Dumbbell Straight Leg Deadlift is a great strength exercise for men, men over 50, women and women over 50.
Is Dumbbell Straight Leg Deadlift a good exercise?
Dumbbell Straight Leg Deadlift is a popular strength exercise for traps, hamstrings, glutes, spinal erectors.

Training, Progressions and Regressions

Interested in how to improve your Dumbbell Straight Leg Deadlift faster?

Dumbbell Straight Leg Deadlift Training and Progressions

Standards and Averages

Wonder how do others perform in Dumbbell Straight Leg Deadlift and how should you?

Dumbbell Straight Leg Deadlift Standards and Averages

Alternatives

Wonder how to work the same muscles with other exercises?

Dumbbell Straight Leg Deadlift Alternatives

Variations

Wonder how to make Dumbbell Straight Leg Deadlift either easier or more challenging?

Dumbbell Straight Leg Deadlift Variations

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Classification

Type(s) Strength, Isolated
Muscles Worked Trapezius, Biceps Femoris, Gluteus, Erector Spinae, Hip Abductors
Difficulty Level(s) Moderate
Equipment Dumbbells
Location At Gym, At Home, Outdoor
Major Exercise Barbell Deadlift

Muscles Worked

Target muscle(s) Traps, Hamstrings, Glutes, Spinal Erectors
Synergyst muscle(s) Hip Adductors

Related exercises

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