Dumbbell Deadlift (Back, Legs)

How to do the dumbbell deadlift.

The dumbbell deadlift is a compound exercise which works the entire posterior chain (Backside of the body) of muscles but the core is also heavily involved. Now, since this movement utilizes most muscles of the body to perform, it’s very important to train with proper technique for maximum safety and effectiveness.

So, beginners should start with very light weight and do higher reps to learn the movement before training heavy, in an effort to build maximum muscle and strength gains. Dumbbells allow for a freer range of motion than barbells and many people prefer them for that reason.

But, if you have mobility issues, dumbbells will help as well because you’re not as restricted. Another benefit of the dumbbell deadlift is that it helps to develop stabilizer muscles for improved physical function.

So, try this deadlift variation and take your training to the next level.

In This Exercise:

Target Muscle Groups: All Back Muscles (Rhomboids, Lattisimus Dorsi, Trapezius, Erector Spinae) Legs (Quadriceps, Hamstrings, Calves), Gluteus Maximus
Type: Strength
Mechanics: Compound
Equipment: Dumbbells
Difficulty: Beginner

Exercise Instructions

Start with two dumbbells on the floor.
Then, bend down while keeping your back straight and arched, and grip the dumbbells.
Now, push through your heels and midfoot while thrusting your hips forward until you’re standing straight.
Then, slowly lower the dumbbells back down until they touch the floor while maintaining the same form.
Repeat for the desired number of reps.

Variations & Tips:

Always keep your knees bent and never use your back to pull the barbell off the floor.
Do not bounce the dumbbells off the floor during the eccentric (Negative) portion of the exercise.
Always push through your heels to protect your knees.
The dumbbell deadlift works the entire posterior chain (Backside of the body) of muscles and the core.