# Deadlift (Dumbbell)

> A deadlift with a dumbbell in each hand at your sides that builds your glutes, lower back and legs.

Page: https://fitnessie.app/exercises/dumbbell-deadlift/
Type: Dumbbell · Hinge
Demo video: https://fitnessie.app/demos/deadlift-dumbbell/c633d160e09d3281.mp4

## How to do it

1. Stand with your feet about hip width and a dumbbell on the floor beside each foot.
2. Hinge your hips back and bend your knees slightly to reach the dumbbells with straight arms and palms facing your body.
3. Flatten your back and lift your chest.
4. Drive through your heels and stand up, keeping the dumbbells close to your legs.
5. 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)](https://fitnessie.app/exercises/deadlift/)
- [Deadlift (Trap Bar)](https://fitnessie.app/exercises/trap-bar-deadlift/)
- [Deadlift (Kettlebell)](https://fitnessie.app/exercises/kettlebell-deadlift/)
- [Deadlift (Smith Machine)](https://fitnessie.app/exercises/smith-machine-deadlift/)

## References

- [StrengthLog: Dumbbell Deadlift](https://www.strengthlog.com/dumbbell-deadlift/)
- [Garage Gym Reviews: How to Deadlift with Dumbbells](https://www.garagegymreviews.com/how-to-deadlift-with-dumbbells)
- [Liftosaur: Dumbbell Deadlift](https://www.liftosaur.com/exercises/dumbbell-deadlift)