10 Best Dumbbell Deadlift Alternatives for Posterior Chain Strength
The Dumbbell Deadlift is done standing with dumbbells.
Original Exercise: Dumbbell Deadlift
- Primary muscle
- Glutes
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Hamstrings, Lower Back
How to perform Dumbbell Deadlift
- Stand with your feet shoulder-width apart, toes pointing forward.
- Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
- Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
- Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Dumbbell Deadlift Alternative
Lifters look for a Dumbbell Deadlift swap when the gym's dumbbells stop short of what their legs can pull, when only a barbell or trap bar is free, or when training at home with a single kettlebell, or one dumbbell and a stepbox. Bending at the hips and knees, keeping your back straight as you lower the weight, then pushing through your heels to stand tall, is the part worth keeping. A barbell or trap bar lets you load far more plates than two dumbbells, a kettlebell keeps the load close and quick to swing, and the stepbox variation puts the work on one leg while the other rests behind you on a box. Pick a swap by what equipment is actually free.
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