Dumbbell Deadlift
A hip-hinge lift with two dumbbells that trains the glutes, hamstrings, and lower back while lifting from standing to lockout.
Secondary muscles
How to do it
- Stand tall with your feet hip- to shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
- Brace your midsection, pull your shoulders back, and keep your arms straight.
- Push your hips back and bend your knees slightly as you slide the dumbbells down close to your legs.
- Lower until the dumbbells reach around mid-shin or just below your knees while keeping your back flat.
- Drive through your feet and push your hips forward to stand back up with the dumbbells at your thighs.
- Finish tall with your hips and knees straight, then repeat the hinge.
Form cues
- Hips back first
- Keep dumbbells close
- Chest proud
- Stand tall at top
Common mistakes
- Rounding the lower back as the dumbbells lower
- Letting the dumbbells drift far in front of the legs
- Squatting straight down instead of hinging the hips back
- Locking the knees rigid or overbending them
Breathing
Inhale as you lower the dumbbells with control, and exhale as you drive through your feet to stand up.
