How to do the Dumbbell Deadlift
Dumbbell Deadlift is an intermediate multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
Dumbbell Deadlift demonstration · © GymiaFit
Dumbbell Deadlift at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell Deadlift step by step
- 1Stand with your feet shoulder-width apart, toes pointing forward.
- 2Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
- 3Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
- 4Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Deadlift — questions
What muscles does the Dumbbell Deadlift work?
The Dumbbell Deadlift primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Dumbbell Deadlift?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Deadlift suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Deadlift?
Dumbbell Romanian Deadlift, Dumbbell Single Leg Deadlift, Dumbbell Single Leg Deadlift With Stepbox Support train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Deadlift demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.