Dumbbell Deadlift
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The Dumbbell Deadlift is a strength training exercise that involves hinging at the hips to lift dumbbells from the ground to a standing position, mimicking the conventional deadlift but with handheld weights for better accessibility. Its primary purpose is to build posterior chain power and strength, targeting the glutes as the main muscle while secondarily engaging the back, hamstrings, and core. Ideal for beginners, home gym users, or those seeking unilateral balance improvements, it requires only a pair of dumbbells.
How to Perform Dumbbell Deadlift
- 1Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing your body, arms extended down in front of thighs.
- 2Engage your core and keep your back straight with shoulders pulled back and chest up.
- 3Inhale deeply, then hinge at your hips to push your butt back, bending knees slightly as you lower the dumbbells toward the floor.
- 4Lower until dumbbells reach mid-shin level or you feel a stretch in your hamstrings, keeping them close to your shins.
- 5Exhale as you drive through your heels, squeeze your glutes, and thrust your hips forward to stand tall.
- 6Fully extend hips at the top without leaning back, squeezing glutes hard.
- 7Repeat for desired reps, then carefully set dumbbells down.
- 8Key form tips: Maintain a neutral spine—avoid rounding your back; keep dumbbells tracking close to legs; use glutes and hamstrings to power the lift, not your lower back. Common mistakes: Bending knees too much (turns it into a squat); lifting with arms instead of hips.
