About this exercise
The dumbbell deadlift trains the glutes and hamstrings through a hip hinge, while the lower back and forearms work to stabilize and grip, building posterior-chain strength.
Dumbell deadlift
Step by step instructions, muscle activation and variants for the Dumbell deadlift.
EasyGlutesHamstrings
How to Perform
- Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs
- Hinge at your hips and push them back while keeping a flat back
- Lower the dumbbells along your legs until you feel a stretch in your hamstrings
- Keep the dumbbells close to your body throughout the movement
- Drive through your heels and extend your hips to stand back up
- Squeeze your glutes at the top and repeat
Muscle Activation
Primary
GlutesHamstrings
Secondary
Inner forearmLower backOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Dumbell deadlift
The Dumbell deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.