Deadlift dengan dumbel
Learn how to do Deadlift dengan dumbel with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Deadlift dengan dumbel is a Dumbbells exercise that primarily targets the Hamstrings, with secondary activation of the Quadriceps, Glutes. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Deadlift dengan dumbel
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
You're a coach? Deadlift dengan dumbel is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Deadlift dengan dumbel
Equipment
- Dumbbells
Calories Burned Doing Deadlift dengan dumbel
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Deadlift dengan dumbel
- Type
- Dumbbells exercise
- Primary muscle
- Hamstrings
- Secondary muscles
- Quadriceps, Glutes
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Deadlift dengan dumbel
What muscles does Deadlift dengan dumbel work?
Deadlift dengan dumbel primarily targets the Hamstrings, with secondary engagement of the Quadriceps, Glutes.
How do you do Deadlift dengan dumbel 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 Deadlift dengan dumbel good for beginners?
Deadlift dengan dumbel has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Deadlift dengan dumbel?
Deadlift dengan dumbel requires: Dumbbells.
What are the benefits of Deadlift dengan dumbel?
Deadlift dengan dumbel strengthens the Hamstrings, engages the Quadriceps and Glutes.
What exercises are similar to Deadlift dengan dumbel?
Similar exercises to Deadlift dengan dumbel include Deadlift, Deadlift Romania, Deadlift dengan posisi terpisah, Sumo deadlift.
Is Deadlift dengan dumbel better than Deadlift?
Both Deadlift dengan dumbel and Deadlift target the Hamstrings. Choose based on your available equipment and training goals.
Alternative Exercises
Add Deadlift dengan dumbel to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
