Dumbbell Straight-back Straight-leg Deadlift
The Dumbbell Straight-back Straight-leg Deadlift primarily works the Biceps Femoris (Long Head), with secondary activation of the Adductor Magnus, Gluteus Maximus and stabilizer support from the Erector Spinae, Levator Scapulae, Rhomboids, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper). It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Straight-back Straight-leg Deadlift is an intermediate isolation exercise performed with dumbbell, following a hinge movement pattern. It primarily targets the Biceps Femoris (Long Head), with secondary engagement of the Adductor Magnus, Gluteus Maximus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A dumbbell isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head) |
| Secondary | Adductor Magnus, Gluteus Maximus |
Muscles Worked
The Biceps Femoris (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, and Gluteus Maximus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Levator Scapulae, Rhomboids, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Stand with shoulder width or narrower stance.
- Grasp dumbbells to each side.
Execution
- With knees straight, lower dumbbells by bending hips until hamstrings are tight, or just before lower back bends.
- Lift dumbbells by extending hips until straight.
- Pull shoulders back slightly at top of lift if rounded.
- Repeat.
Comments
- Throughout lift, keep arms, knees, and back straight.
- Do not pause or bounce at bottom of lift.
- Do not lower weight beyond mild stretch.
- Full range of motion will vary from person to person depending onflexibility.
- Also seeStraight Leg Deadlift.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head)) and can be substituted based on your equipment or variation preferences.
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