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Upper Legs · Dumbbell
Dumbbell Straight Leg Deadlift
Dumbbell Straight Leg 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 Straight Leg Deadlift
- Begin by standing with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your thighs. Keep your legs straight but not locked.
- Keep your back straight and hinge at your hips, lowering the dumbbells towards the floor. Push your hips back while keeping the dumbbells close to your legs.
- Lower the dumbbells until you feel a stretch in your hamstrings, ensuring your back remains straight.
- Return to the starting position by driving your hips forward and standing up straight, squeezing your glutes at the top. Repeat for the desired number of repetitions.
Form tips
- Engage your core throughout the movement to support your spine.
- Keep the dumbbells close to your legs as you lower and lift them.
- Focus on hinging at the hips rather than bending at the waist.
Dumbbell Straight Leg Deadlift alternatives
More hamstrings exercises
Dumbbell Straight Leg Deadlift FAQ
What muscles does Dumbbell Straight Leg Deadlift work?
Dumbbell Straight Leg 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 Straight Leg Deadlift?
You need a dumbbell.
How many sets and reps of Dumbbell Straight Leg 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 Straight Leg 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 Straight Leg 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 Straight Leg Deadlift?
Other exercises for the hamstrings include Barbell Straight Leg Deadlift, Plate Single Leg Deadlift, Kettlebell Single Leg Deadlift and Barbell Stiff Leg Deadlift.
For developers
Use Dumbbell Straight Leg 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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