Dumbbell deadlift to curl: how to do it, muscles worked and variations
Hip hinge followed by a biceps curl.
- Main muscles
- Biceps brachii, Hamstrings, Deltoid, Gluteus maximus
- Secondary muscles
- Brachialis, Triceps brachii
- Equipment
- Dumbbell, BOSU balance trainer
- Variations
- 2
All 2 variations
Dumbbell deadlift to biceps curl
Compound movement that chains a controlled hinge with an elbow flexion as you regain your posture.
Form. Complete the hinge with a neutral back, stabilize at the top and do the curl without swinging the trunk.
Common mistake. Curling during the rise, rounding the back, or using a load that removes control.
BOSU deadlift to curl and press
Standing complex on a BOSU that chains a Romanian deadlift, a curl and a dumbbell shoulder press, demanding balance throughout the body.
Form. Standing on the BOSU with the dumbbells, do a Romanian deadlift with a neutral back, stand up, curl and press the dumbbells overhead; come back down the same way.
Common mistake. Using too much weight, rounding the back in the deadlift, arching the lower back in the press, or losing balance while chaining.
Other exercises for the same muscles
