Dumbbell Deadlift

Dumbbell Deadlift


The Dumbbell Deadlift is a weightlifting exercise that involves lifting a pair of dumbbells from the ground to a standing position. It primarily targets the muscles in the legs, back, and core, and can be modified to suit different fitness levels and goals.

Muscle Group

Equipment Required

Dumbbell Deadlift Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your thighs.
  2. Bend your knees and hinge forward at the hips, keeping your back straight and your head up.
  3. Lower the dumbbells towards the ground, keeping them close to your body.
  4. Pause when your hands reach just below your knees.
  5. Slowly lift the dumbbells back up to the starting position, squeezing your glutes and hamstrings as you stand up straight.
  6. Repeat for the desired number of reps.

Dumbbell Deadlift Form & Visual

Dumbbell Deadlift

Dumbbell Deadlift Benefits

  • Strengthens the lower body muscles, including the glutes, hamstrings, and quadriceps
  • Improves core stability and balance
  • Increases grip strength
  • Can be modified to target different muscle groups, such as the back and shoulders
  • Can be performed with a variety of weights and equipment, making it accessible for all fitness levels

Dumbbell Deadlift Muscles Worked

  • Erector Spinae
  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves
  • Forearms
  • Grip

Dumbbell Deadlift Variations & Alternatives