Barbell Rack Pull
Lower Back·Power Rack·Intermediate·Compound
Dumbbell Deadlift
The Dumbbell Deadlift targets the glutes, hamstrings, and lower back by lifting the dumbbells from the floor through hip extension. It is a beginner-friendly hinge pattern for developing posterior chain strength.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Deadlift
- 01
Stand with feet hip width apart holding a dumbbell in each hand in front of your thighs.
- 02
Brace your core and keep your chest lifted.
- 03
Hinge at your hips and bend your knees to lower the dumbbells toward the floor.
- 04
Keep the dumbbells close to your legs throughout the movement.
- 05
Lower until you feel a stretch in your hamstrings.
- 06
Drive through your heels and extend your hips to return to standing.
Performance tips
Cues that matter
- Maintain a neutral spine throughout
- Push your hips back rather than bending forward
- Control the lowering phase to maximize tension
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the Dumbbell Deadlift work?
The Dumbbell Deadlift primarily targets the Lower Back. Supporting muscles include Erectors, Back, Lats, Glutes, Hamstrings, Forearms.
Is the Dumbbell Deadlift a compound or isolation exercise?
The Dumbbell Deadlift is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Deadlift?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Deadlift?
The Dumbbell Deadlift is rated as beginner difficulty. It is suitable for those new to resistance training.
Related
Similar exercises
Barbell Romanian Deadlift
Hamstrings·Barbell·Advanced·Compound
Dumbbell Romanian Deadlift
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Barbell Deadlift
Lower Back·Barbell·Advanced·Compound
Dumbbell Back Extension
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Machine Back Extension
Erectors·Back Machine·Advanced·Compound
