How to perform Dumbbell Straight Leg Deadlift with proper form
Setup
- Starting Position: Stand with feet hip-width apart, holding a dumbbell in each hand. Let the weights hang in front of your thighs, palms facing your body.
Execution
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Hinge at the Hips: Keeping your knees slightly bent, push your hips back while lowering the dumbbells along the front of your legs. Maintain a flat back throughout the motion.
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Lowering the Dumbbells: Allow the dumbbells to descend to just below your knees or as far as your hamstrings allow without rounding your back.
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Core Engagement: Keep your core tight to support your spine.
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Return to Start: Drive through your heels, pushing your hips forward as you rise back to standing. Squeeze your glutes at the top.
Tips
- Back Position: Maintain a straight back; avoid rounding your shoulders.
- Neck Alignment: Keep your head in a neutral position, looking forward or slightly down.
- Breathing: Inhale while lowering the dumbbells, and exhale while returning to standing.
Common Mistakes
- Rounding the back when lowering or lifting.
- Overextending the knees.
- Lifting weights that are too heavy, leading to compromised form.
By following these steps, you'll effectively perform the Dumbbell Straight Leg Deadlift while minimizing injury risk and maximizing effectiveness.
Exercises

Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back

Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest