Dumbbell Deadlift
Auto DetectedA compound dumbbell lift requiring a strong hip hinge to target the glutes, hamstrings, and lower back. Used for building posterior chain strength and functional lifting mechanics.
About Exercise
Equipment
Dumbbells, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Forearms, Traps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
7/10Erector Spinae
Quads
4/10Rectus Femoris
Forearms
4/10Flexors
Traps
3/10Upper Traps
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Use longer rest for heavier sets focused on strength.
How to Perform
Stand with feet hip-width apart, holding a dumbbell in each hand outside your legs, palms facing inward. Position your spine neutrally, maintain a slight bend in your knees, and brace your core.
- Initiate the movement by pushing your hips back and maintaining a straight, neutral spine.
- Lower the dumbbells toward the floor by hinging, keeping the weights close to your shins.
- Stop the descent when you feel a strong stretch in your hamstrings or the dumbbells touch the floor.
- Drive through your feet, squeezing your glutes and hips forward to return to a tall standing position.
- Finish the movement by locking out the hips and knees fully without hyperextending your lower back.
- Repeat for the desired number of repetitions.
Coaching Tips
Form Cues
- Hips back, not down.
- Chest up and proud.
- Keep weights skin-tight.
- Brace the core hard.
- Squeeze glutes at the top.
Breathing
Inhale and brace deeply before starting the descent; exhale forcefully as you drive up to stand.
Tempo
3-0-1
Range of Motion
Lower the dumbbells until they reach the floor or mid-shin, ensuring the spine remains flat and neutral throughout the movement.
Safety
Safety Notes
- If you cannot maintain a neutral spine, reduce the range of motion or lighten the load.
- Consult a professional if you experience lower back pain.
- Use lifting straps if grip strength is the limiting factor for your target muscles.
Spotting
Not recommended; the exercise is self-limiting. Drop the dumbbells if necessary.
Common Mistakes
- Rounding the lower back during the lift.
- Allowing the dumbbells to drift away from the body.
- Squatting the weight instead of hinging.
- Hyperextending the back at the top.
When to Avoid
- Acute lower back pain or disc injury.
- Severe hamstring inflexibility.
Flexibility Needed
- Adequate hip hinge competency.
- Sufficient hamstring flexibility to reach mid-shin depth.
Build Up First
- Proficient bodyweight or PVC pipe hip hinge.
Also known as
DB Deadlift, Dumbbell Hinge
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