Back · Dumbbells
Dumbbell Deadlift
The dumbbell deadlift is a compound movement that targets the hamstrings, glutes, and lower back erectors. It is suitable for lifters of all experience levels and typically fits into the early or middle part of a lower-body or pull workout.
- Equipment
- Dumbbells
- Type
- Strength
- Animation
- Women
How to do it
- Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs with palms facing your body.
- Keep your chest up, shoulders back, and core engaged.
- Hinge at your hips and slightly bend your knees to lower the dumbbells toward the floor, keeping them close to your legs.
- Lower until you feel a stretch in your hamstrings or the dumbbells reach just above the ground.
- Push through your heels and extend your hips to return to the starting position, keeping your back straight throughout the movement.
- Repeat for the desired number of repetitions.
Common mistakes
- Rounding the lower back during the descent places excessive shear stress on the lumbar spine.
- Letting the dumbbells drift away from the shins increases the lever arm and overloads the lower back.
- Squatting too deep instead of hinging shifts the tension away from the posterior chain and onto the quads.
- Hyperextending the spine at the top of the lift creates unnecessary compressive force on the vertebrae.
Tips
- Initiate the movement by pushing your hips back rather than bending your knees first.
- Keep your neck neutral by gazing at a spot on the floor about three feet in front of you.
- Engage your lats throughout the movement to keep the dumbbells sliding close along your legs.
Sets and reps
Perform 3 to 4 sets of 8 to 12 repetitions for muscle growth, resting 90 to 120 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the dumbbell deadlift easier on the lower back than the barbell deadlift?
Holding dumbbells at your sides allows a more natural center of gravity and wrist path, which often reduces lower back strain compared to a barbell. If you experience persistent sharp back pain, stop the exercise and consult a specialist.
How is a dumbbell deadlift different from a dumbbell Romanian deadlift?
A conventional dumbbell deadlift incorporates more knee flexion and lower hip travel, recruiting more quads alongside the posterior chain, whereas the Romanian deadlift maximizes the stretch on the hamstrings with minimal knee bend.
