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Upper Legs · Dumbbell
Dumbbell Close Legs Deadlift
Dumbbell Close Legs Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Lower Back · Erector Spinae
How to do Dumbbell Close Legs Deadlift
- Stand with your feet close together, holding a dumbbell with both hands from the bar, allowing it to hang in front of you.
- Keep your back straight and hinge at the hips, lowering the dumbbell towards your feet while keeping it close to your legs.
- Lower the dumbbell until you feel a stretch in your hamstrings, ensuring your knees are slightly bent.
- Engage your glutes and hamstrings to lift your torso back to the starting position. Repeat the movement for the desired number of repetitions.
Form tips
- Maintain a slight bend in your knees to reduce stress on your joints.
- Engage your core to stabilize your spine during the movement.
- Keep the dumbbell close to your legs to maintain proper form and maximize muscle engagement.
Dumbbell Close Legs Deadlift alternatives
More hamstrings exercises
Dumbbell Close Legs Deadlift FAQ
What muscles does Dumbbell Close Legs Deadlift work?
Dumbbell Close Legs Deadlift mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and gluteus maximus). The lower back work as secondary muscles.
What equipment do you need for Dumbbell Close Legs Deadlift?
You need a dumbbell.
How many sets and reps of Dumbbell Close Legs Deadlift should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Close Legs Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Close Legs Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Close Legs Deadlift?
Other exercises for the hamstrings include Barbell Romanian Deadlift, Barbell Staggered Deadlift, Plate Staggered Deadlift and Kettlebell Staggered Deadlift.
For developers
Use Dumbbell Close Legs Deadlift in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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