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Exercise guide
Dumbbell Deadlift
A deadlift variation using dumbbells held in front of the thighs, training the glutes, hamstrings, and lower back.
What this exercise works
- Muscles
- erector spinae · gluteus maximus · hamstrings · latissimus dorsi · quadriceps · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with dumbbells in front of your thighs, feet hip-width apart.
- Hinge at the hips and lower the dumbbells along your legs with a flat back.
- Keep the dumbbells close to your shins throughout the descent.
- Drive through your heels to return to standing.
- Extend your hips fully at the top without hyperextending your lower back.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Brace your core before each rep to keep your spine stable.
- Balance your weight over midfoot rather than your toes.
- Keep your neck in line with your spine rather than looking up.