How do you do the Deadlift (Dumbbell)?

Stand with your feet about hip width and a dumbbell on the floor beside each foot. Hinge your hips back and bend your knees slightly to reach the dumbbells with straight arms and palms facing your body. Flatten your back and lift your chest. Drive through your heels and stand up, keeping the dumbbells close to your legs. Squeeze your glutes at the top, then lower the dumbbells back to the floor beside your feet.

What muscles does the Deadlift (Dumbbell) work?

Mainly the glutes and lower back, with help from the quads, hamstrings, adductors, traps and forearms.

What are common Deadlift (Dumbbell) mistakes?

Rounding your back. Leaning back at lockout. Letting the dumbbells drift away from your legs. Rushing the reps.

Deadlift (Dumbbell): how to do it, form cues and muscles worked

How to do it

Stand with your feet about hip width and a dumbbell on the floor beside each foot.
Hinge your hips back and bend your knees slightly to reach the dumbbells with straight arms and palms facing your body.
Flatten your back and lift your chest.
Drive through your heels and stand up, keeping the dumbbells close to your legs.
Squeeze your glutes at the top, then lower the dumbbells back to the floor beside your feet.

Key cues

Hips back, not straight down
Flat back, chest tall
Dumbbells close to your legs
Push the floor away through your heels
Stand tall without leaning back

Common mistakes

Rounding your back
Leaning back at lockout
Letting the dumbbells drift away from your legs
Rushing the reps

Muscles worked

Primary: Glutes and lower back
Secondary: Quads, hamstrings, adductors, traps and forearms

Equipment

Dumbbells.

Variations

Deadlift (Barbell)
Barbell · Glutes, lower back · Hinge
Deadlift (Trap Bar)
Barbell · Quads, glutes · Hinge
Deadlift (Kettlebell)
Kettlebell · Glutes · Hinge
Deadlift (Smith Machine)
Machine · Glutes, hamstrings · Hinge

Deadlift (Dumbbell)