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Dumbbell Deadlift

A hip driven pull with a dumbbell in each hand, lowered down the front of the legs and driven back up.

Primary muscle
Glutes, Hamstrings
Equipment
Dumbbell
Difficulty
Beginner
Movement
Hinge
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How to do it

  1. Take a dumbbell in each hand and set your feet about hip width apart.
  2. Set your chest up, shoulders back and abdominals braced.
  3. Keep a slight bend in your knees and push your hips backward.
  4. Let the weights track close along your thighs and shins while your back stays flat.
  5. Stop when you feel the stretch in your hamstrings, keeping the weights close.
  6. Push through your heels and drive your hips forward to stand tall.

Common mistakes

  • Squatting the weights down instead of pushing the hips back, which unloads the hamstrings.
  • Letting the dumbbells drift away from the legs, which strains the lower back.
  • Rounding the upper back so the shoulders roll forward under the load.
  • Driving up through the toes instead of the heels, which pitches the weight forward.

Muscles worked

Primary
GlutesHamstrings
Secondary
AbsForearmsLower BackQuadsTraps

Same movement, other equipment

Band Romanian Deadlift Beginner Band Romanian Deadlift Glutes Resistance band Good Mornings Beginner Good Mornings Glutes Bodyweight Kettlebell Romanian Deadlift Beginner Kettlebell Romanian Deadlift Glutes Kettlebell Single Legged Romanian Deadlifts Beginner Single Legged Romanian Deadlifts Glutes Bodyweight

Similar exercises

Deficit Dumbbell Romanian Deadlift Intermediate Deficit Dumbbell Romanian Deadlift Glutes Dumbbell Dumbbell Cross Body Romanian Deadlift Intermediate Dumbbell Cross Body Romanian Deadlift Glutes Dumbbell Hip Hinge Speed Romanian Deadlift Intermediate Hip Hinge Speed Romanian Deadlift Glutes Dumbbell Kickstand Dumbbell Romanian Deadlift Intermediate Kickstand Dumbbell Romanian Deadlift Glutes Dumbbell Single-Leg Dumbbell Romanian Deadlift Advanced Single-Leg Dumbbell Romanian Deadlift Glutes Dumbbell

Good to know

What muscles does the Dumbbell Deadlift work?
Mainly the glutes and hamstrings. It also works the abs, forearms, lower back, quads and traps.
What equipment do you need for the Dumbbell Deadlift?
It uses dumbbells. Without it, the Band Romanian Deadlift and the Good Mornings train the same muscles the same way.
Is the Dumbbell Deadlift good for beginners?
GymVim rates it beginner.

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