Dumbbell Deadlift
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Lower Back |
| Secondary Muscle(s) | Glutes, Middle Back, Hamstrings, Quads, Abdominals |
| Equipment | Dumbbell |
| Emphasis | Compound |
| Type | Pull |
Dumbbell Deadlift Instructions
- Position your feet just inside shoulder-width.
- Place a pair of DB's outside your feet.
- Assume a strong lifting position:
- Core is braced
- Glutes are active with knees slightly bent
- Shoulders pinned back
- Neutral spine with your ribs stacked on top of your pevlis.
- Bend/hinge at the hips to grab the DB's
- Your back remains flat/neutral throughout. There is no arch or rounding in your spine.
- Your knees will come forward more on the DB variation versus the BB.
- Grip the DB's with your hands in a neutral position. DB's are still at your sides.
- Re-tighten and engage your body for the lift. You are trying to take all the "slack" out of your body. Imagine pulling your hips into proper position.
- Raise your hips slightly then lower.
- Activate your upper back & lats by pinning your upper shoulders down and back.
- Screw your feet into the floor.
- Take a deep breath and fill your stomach with air.
- Drive your feet through the floor and stand up.
- Maintain your core tightness throughout the movement.
- Squeeze your glutes at the top.
- Lower the DB's to just below your knees then repeat.
- You do not want to lower all the way to the floor. You want to maintain a strong, neutral posture throughout the lift.
*Tips*
- Lowering the weight too low can compromise your back position. Perform reps with lighter weight to find your ideal range-of-motion.
- Avoid arching your back excessively. This is false sense of core stability.
- Do not "look up". You want to maintain a neutral neck position.
- Keep the DB's close to your center of gravity. Do not let them stray in front or behind you.