Dumbbell Deadlift

A deadlift with a dumbbell in each hand; ideal for learning the hinge with a moderate load.

• Compound
• Dumbbell
• Beginner

How to do it

• Dumbbells in front of your legs, neutral back
• Hinge by pushing your hips back
• Extend your hips squeezing your glutes

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Rounding your lower back
• Letting the dumbbells drift away from your body

Muscles worked

Primary

• Glutes
• Hamstrings

Secondary

• Erectors / lower back
• Traps
• Back

Alternatives

• Conventional Deadlift
• Dumbbell Romanian Deadlift