Dumbbell Deadlift (neutral grip)
The dumbbell deadlift with a neutral grip targets the posterior chain, including the hamstrings, glutes, and lower back. This exercise improves strength and stability.
- Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip.
- Bend at the hips and knees, lowering the dumbbells toward the floor while keeping your back straight.
- Engage your glutes and hamstrings to lift the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
How to perform the Dumbbell Deadlift (neutral grip)
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Deadlift (neutral grip) using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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