Dumbbell Deadlift
Master the dumbbell deadlift to build strength in your glutes, hamstrings, and back. Learn proper form for a safe, effective full-body lift.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Deadlift
Dumbbell Shrug
Back · Trapezius Upper Fibers · Dumbbell
Dumbbell Lying Rear Delt Row
Back · Infraspinatus · Dumbbell
Dumbbell Incline Row
Back · Infraspinatus · Dumbbell
Dumbbell Decline Shrug
Back · Trapezius Upper Fibers · Dumbbell
Description
Dumbbell Deadlift is a strength exercise that targets the hamstrings, glutes, and lower back. The exercise involves lifting a pair of dumbbells from the ground to the hip level and then lowering them back down.
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How to do Dumbbell Deadlift
- 01Setup
Stand with feet hip-width apart, toes pointing forward, with a dumbbell placed on the floor just in front of each foot.
- 02Setup
Hinge at your hips and slightly bend your knees, maintaining a neutral spine, to grip the dumbbells with an overhand grip, palms facing your body.
- 03
Engage your core and glutes, then drive through your heels to stand up, extending your hips and knees simultaneously while keeping the dumbbells close to your shins.
- 04
As you stand, pull your shoulders back and squeeze your glutes at the top, ensuring your chest remains up and your back straight.
- 05
To lower the dumbbells, initiate the movement by hinging at your hips first, pushing your glutes back, then slowly bending your knees as the dumbbells pass them.
- 06
Control the descent, keeping the dumbbells close to your body until they touch the floor or hover just above it, maintaining a neutral spine throughout.
Tips
- Focus on initiating the movement by pushing your hips back, rather than squatting down, to properly engage the glutes and hamstrings.
- Keep your gaze fixed on a spot about 6-10 feet in front of you on the floor to help maintain a neutral cervical spine.
- Ensure the dumbbells travel in a straight vertical line, staying as close to your shins and thighs as possible during both the lift and the descent.
- Breathe in deeply at the top, brace your core before lifting, and exhale as you reach the top of the movement.
Common mistakes
- Rounding your lower back during the lift can lead to injury; instead, keep your chest up and maintain a rigid, neutral spine throughout the entire movement.
- Squatting too much and not hinging enough reduces glute and hamstring activation; correct this by pushing your hips back first, imagining you're trying to touch a wall behind you with your glutes.
- Letting the dumbbells drift too far away from your body increases leverage on your lower back; fix this by actively pulling the dumbbells close to your legs, almost scraping them along your shins and thighs.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Deadlift work?
Dumbbell Deadlift primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Dumbbell Deadlift good for beginners?
Dumbbell Deadlift is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Deadlift?
You need Dumbbell to perform Dumbbell Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Deadlift?
Focus on initiating the movement by pushing your hips back, rather than squatting down, to properly engage the glutes and hamstrings. Keep your gaze fixed on a spot about 6-10 feet in front of you on the floor to help maintain a neutral cervical spine. Ensure the dumbbells travel in a straight vertical line, staying as close to your shins and thighs as possible during both the lift and the descent. Breathe in deeply at the top, brace your core before lifting, and exhale as you reach the top of the movement.
What are common mistakes when doing Dumbbell Deadlift?
Rounding your lower back during the lift can lead to injury; instead, keep your chest up and maintain a rigid, neutral spine throughout the entire movement. Squatting too much and not hinging enough reduces glute and hamstring activation; correct this by pushing your hips back first, imagining you're trying to touch a wall behind you with your glutes. Letting the dumbbells drift too far away from your body increases leverage on your lower back; fix this by actively pulling the dumbbells close to your legs, almost scraping them along your shins and thighs.
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Free · iPhone only · Available on the App Store