Hamstrings · Dumbbell · Beginner

How to do Dumbbell Deadlift

The dumbbell deadlift is a compound exercise targeting the glutes, with secondary emphasis on the hamstrings and lower back. It involves lifting dumbbells from the ground by hinging at the hips and extending through the legs and back.

Primary muscles: Hamstrings, Glutes and Lower back
Also works: Forearms, Quadriceps and Trapezius
Equipment: Dumbbell
Level: Beginner
Category: Legs

How to do Dumbbell Deadlift, step by step

Stand with your feet shoulder-width apart, toes pointing forward.
Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
Repeat for the desired number of repetitions.

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Muscles worked

Dumbbell Deadlift works your hamstrings, glutes and lower back as the main movers, with help from your forearms, quadriceps and trapezius.

Track Dumbbell Deadlift in SPLYT

Dumbbell Deadlift is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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