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Exercise Benefits With Proper Form & Technique

Deadlift With Dumbbells

through 5 votes
muscles:Lower BackMuscle, HamstringsMuscle, GlutesMuscle
synergists:QuadricepsMuscle, AdductorsMuscle, AbductorsMuscle
required:Dumbbells (2) or Kettlebells (2)
fitness level:Hard
exercise type:Strength
Variations available (5)
Starting PositionExecution

Starting Position

  • place two dumbbells a bit wider than shoulder width on the ground
  • stand in front of them with shoulder width opened legs
  • bend the knees and tilt the upper body forward
  • push the bottom back
  • your upper back remains upright, the lower part forms a slight hollow-back
  • encompass the weights with stretched out arms with hammer grip (the palms point to each other)
  • your sight and chest point forwards (not down) throughout the whole exercise

Correct Execution

  • brace your body, especially the core, and put pressure on your heels
  • stretch legs and hip, guide the weights past the shanks and knees closely until you reach an upright position
  • hold the shoulders backward, the chest still points forward while you erect your body
  • push your hip forward at the end of the movement, but do not lean back
  • pause shortly and correct your position if necessary (pull back the shoulders)
  • invert the motion and let the weights sink down
  • avoid an arched back
  • repeat several times for an effective strength workout