Straight Leg Dumbbell Deadlift
Also known as: dumbbell straight leg deadlift, db straight leg deadlift, dumbbell straight leg deadlifts, straight leg deadlifts with dumbbells, dumbbell straight-leg deadlift, straight leg deadlift with dumbbells
In SetGrip: Dumbbell Deadlift (Straight Leg)
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Functionally this sits a hair away from the stiff leg dumbbell deadlift; the difference is knees held nearly locked rather than softly bent, which lengthens the hamstrings further and shifts a bit more work to the glutes and lower back. Pick one of the two, progress it, and do not run both in the same program.
How to do the Straight Leg Dumbbell Deadlift
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your torso to lean forward.
- Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent.
- Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Take a big breath, brace the belly against your belt or hands and pull the slack out of the bar before it leaves the floor.
Muscles worked
Primary
Glutes · Legs
The glutes finish the lift by driving the hips forward to lockout and should be squeezed hard at the top of every rep.
Secondary
- Hamstrings — The hamstrings extend the hip from the bottom and are the main mover on straight leg and Romanian variations, where you should feel a strong stretch on the way down.
- Spine — The spinal erectors work isometrically to keep the back flat under load and will be sore the day after a heavy session.
Common mistakes
- Rounding off the floor — set the back flat before the pull by pulling the chest up and the hips down, and keep it that way until lockout.
- Hips shooting up first — if the hips rise before the bar leaves the floor, the legs are not driving; think of pushing the floor away rather than pulling the bar.
- Bar drifting forward — the bar should stay in contact with the legs the whole way, so pull it into you with the lats.
- Hyperextending at the top — finish tall by squeezing the glutes, not by leaning back and arching the lower back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Deadlifts go first in a pull or lower body session while you are fresh, or after squats if both are on the same day. Pair Romanian deadlifts with a leg press or hip thrust for a hamstring and glute block.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Straight Leg Dumbbell Deadlift work?
The Straight Leg Dumbbell Deadlift primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Straight Leg Dumbbell Deadlift good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Straight Leg Dumbbell Deadlift with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Straight Leg Dumbbell Deadlift?
If you cannot do the Straight Leg Dumbbell Deadlift, try the Barbell Deadlift, the Barbell Romanian Deadlift or the Single Leg Dumbbell Deadlift. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Straight Leg Dumbbell Deadlift, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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