Lower body · Dumbbells & bars

Dumbbell deadlift

posterior chain, glutes · Level Beginner · Dumbbells

Lower bodyDumbbells & barsBeginner

3 × 10-12  ·  Equipment: Dumbbells

Muscle groups: Back · Legs & glutes

Muscles worked

Front
Back
Primary Secondary Not worked

How to do dumbbell deadlift

  1. Hold a dumbbell in each hand in front of your thighs.
  2. Hinge at the hips and bend knees with a neutral back.
  3. Lower the dumbbells to mid-shin or your range.
  4. Stand up by pushing the floor and squeezing glutes.

Mistakes to avoid

  • Don't round your back; keep your chest open.
  • Avoid letting the dumbbells drift away from your body.
  • Don't strain your neck.

Progression

  • Increase weight weekly. When you master 3x12, try the Romanian deadlift.

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