Dumbbell Deadlift
A conventional deadlift with a dumbbell on the floor beside each foot: the knees bend and the hips hinge to pick them up. It trains the glutes, hamstrings, quads and back with a neutral grip. Choose it at home or as a step toward the barbell deadlift; for more hamstring stretch, pick the Romanian version.
Updated
Primary muscles: Glutes, Hamstrings, Quadriceps. Supporting muscles: Lower Back, Core, Forearms. Equipment: Dumbbells.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand with feet hip-width and a dumbbell on the floor beside each foot, handles parallel to the feet.
- Hinge at the hips and bend the knees until you can grip both handles with a neutral spine.
- Brace the core and pull the shoulders down and back to take the slack out.
- Drive through the floor and extend the hips and knees together to stand tall.
- Squeeze the glutes at the top without leaning back.
- Hinge and bend the knees to set the dumbbells back on the floor under control.
Watch for
- Lower back rounding to reach the floor.
- Hips shooting up first so the legs straighten before the dumbbells move.
- Dumbbells drifting forward of the feet.
Breathing
Inhale and brace before each pull, exhale as you stand tall.
Tip
Set the dumbbells on low blocks if you cannot reach the handles with a neutral spine.
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