Dumbbell Deadlift
Auto DetectedA compound dumbbell exercise where you lift weights from the floor using a mix of hip hinge and knee bend, primarily training the glutes, hamstrings, and back while also building full-body strength and proper lifting mechanics.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings, Lower Back
Secondary Muscles
Quads, Adductors, Traps, Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hamstrings
9/10Biceps Femoris, Semitendinosus
Lower Back
8/10Erector Spinae
Quads
5/10Rectus Femoris
Adductors
4/10Traps
4/10Upper Traps
Forearms
4/10Flexors
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Stand with feet hip-width to shoulder-width. Place dumbbells on the floor outside your feet. Hinge down and bend knees to grab the dumbbells. Chest up, back neutral, shoulders slightly in front of DBs. Brace core like you’re about to be punched. Keep your whole foot planted (midfoot pressure)
- Pull slack out (tighten lats: “squeeze armpits”)
- Push the floor away and stand up
- Dumbbells travel straight up
- staying close to your legs
- Hips and shoulders rise together (don’t shoot hips up first)
- Stand tall at the top with glutes tight
- Lower the dumbbells by hinging + bending knees
- Return DBs to the floor with control and reset
Coaching Tips
Form Cues
- Hips back first
- Chest up always
- Weights track legs
- Drive through heels
- Squeeze glutes top
Breathing
Inhale + brace before lifting Hold brace through the hardest part Exhale near the top Re-brace before the next rep
Tempo
3-0-1
Range of Motion
From dumbbells on the floor to full standing lockout (hips and knees straight). Stop the set if your back can’t stay neutral
Safety
Safety Notes
- Avoid if acute lower back pain
- Start with light weights
- Brace core throughout
- Keep spine neutral
- Warm up hips and back
- Stop if pain occurs
Spotting
Not typically needed; use safeties or lighter weights for solo training to avoid dropping.
Common Mistakes
- Rounding lower back
- Squatting too much
- Jerking the weights
- Hyperextending at top
- Arms bending
- Grip slipping
When to Avoid
- Acute lower back injury
- Recent hernia
- Spinal disc issues
Flexibility Needed
- Adequate hip hinge mobility
- Ankle dorsiflexion for stance
Build Up First
- Mastery of basic hip hinge
- Core bracing technique
Also known as
DB Deadlift, Two-Dumbbell Deadlift
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