डम्बल डेडलिफ्ट
Learn how to do डम्बल डेडलिफ्ट with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
डम्बल डेडलिफ्ट is a Dumbbells exercise that primarily targets the Hamstrings, with secondary activation of the Quadriceps, नितंब. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do डम्बल डेडलिफ्ट
A lower-body pulling movement where you lift dumbbells from the floor to a standing position, bending both hips and knees more than in a Romanian deadlift.
💡 Instructions:
Stand with feet hip-width apart, dumbbells in front of your thighs, palms facing your body.
Bend your hips and knees to lower the dumbbells toward the floor, keeping your back straight.
Engage your core and push through your heels to return to a standing position.
Keep the dumbbells close to your legs throughout the movement.
⚠️ Common mistakes:
Rounding the lower back
Letting the dumbbells drift away from the body
Locking the knees too early
Using the lower back instead of the legs to lift
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Start Free TrialMuscles Worked by डम्बल डेडलिफ्ट
Equipment
- Dumbbells
Calories Burned Doing डम्बल डेडलिफ्ट
कैलोरी कैलकुलेटर
MET 5.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: डम्बल डेडलिफ्ट
- Type
- Dumbbells exercise
- Primary muscle
- Hamstrings
- Secondary muscles
- Quadriceps, नितंब
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: डम्बल डेडलिफ्ट
What muscles does डम्बल डेडलिफ्ट work?
डम्बल डेडलिफ्ट primarily targets the Hamstrings, with secondary engagement of the Quadriceps, नितंब.
How do you do डम्बल डेडलिफ्ट correctly?
A lower-body pulling movement where you lift dumbbells from the floor to a standing position, bending both hips and knees more than in a Romanian...
Is डम्बल डेडलिफ्ट good for beginners?
डम्बल डेडलिफ्ट has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for डम्बल डेडलिफ्ट?
डम्बल डेडलिफ्ट requires: Dumbbells.
What are the benefits of डम्बल डेडलिफ्ट?
डम्बल डेडलिफ्ट strengthens the Hamstrings, engages the Quadriceps and नितंब.
What exercises are similar to डम्बल डेडलिफ्ट?
Similar exercises to डम्बल डेडलिफ्ट include डेडलिफ्ट, रोमानियाई डेडलिफ्ट, स्प्लिट-स्टांस डेडलिफ्ट, सुमो डेडलिफ्ट.
Is डम्बल डेडलिफ्ट better than डेडलिफ्ट?
Both डम्बल डेडलिफ्ट and डेडलिफ्ट target the Hamstrings. Choose based on your available equipment and training goals.
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डम्बल डेडलिफ्ट को अपने प्रोग्राम में जोड़ें
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