Dumbbell Seated Deadlift
Strengthen your hamstrings and glutes with Dumbbell Seated Deadlifts! A safe, effective way to build lower body strength from a seated position.
The Dumbbell Seated Deadlift mainly works the hamstrings and glutes & hips, with help from the lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Seated Deadlift Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Lower Back (quadratus lumborum)
Dumbbell Seated Deadlift Variations and Alternatives
How to do the Dumbbell Seated Deadlift
Setup
* Sit on a bench with your feet flat on the floor.
* Hold a dumbbell in each hand, letting them hang straight down in front of you.
* Keep your back straight and your chest up.
Movement
* Slowly lower the dumbbells towards the floor, maintaining a straight back and hinging at the hips.
* Continue until you feel a stretch in your hamstrings.
* Keep the dumbbells close to your legs throughout the movement.
* Engage your glutes and hamstrings to lift the dumbbells back to the starting position.
* Maintain a straight back throughout the lift.
Tips
* Avoid rounding your back. Keep it straight to prevent injury.
* Control the movement. Dropping the dumbbells can cause injury and reduces muscle engagement.
Dumbbell Seated Deadlift FAQs
What muscles does the Dumbbell Seated Deadlift work?
The Dumbbell Seated Deadlift mainly works the hamstrings and glutes & hips, with help from the lower back. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Dumbbell Seated Deadlift?
Dumbbells.
What workout day should the Dumbbell Seated Deadlift go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Seated Deadlift variations and alternatives?
Similar exercises include the Barbell Straight-Leg Deadlift, Box Dumbbell Squat, Dumbbell Deadlift and Dumbbell Staggered Hip Thrust.
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