VARIATIONS
Dumbbell Deadlift
Hips hinge while holding a dumbbell in each hand
This strength movement primarily targets the quadriceps while engaging the glutes and lower back. It builds foundational leg power and improves hip hinge mechanics using dumbbells.
HOW TO DO IT
- Stand with feet hip-width apart holding a dumbbell in each hand.
- Hinge at the hips to lower the weights toward the floor.
- Keep your back flat and chest up throughout the descent.
- Drive through your heels to return to a standing position.
- Squeeze your glutes at the top to fully extend the hips.
COMMON MISTAKES
- Rounding the lower back during the lift.
- Bending the knees too much like a squat.
- Letting the dumbbells drift away from the body.
- Looking up instead of keeping the neck neutral.
TIPS
- Push your hips back as if closing a car door.
- Keep the dumbbells close to your shins during the movement.
- Maintain a neutral spine from start to finish.
SAFETY
- Avoid rounding the spine under load to prevent disc injury.
- Do not hyperextend the lower back at the top of the movement.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Deadlift
- Load position
- At the sides
- Arms
- Both
- Legs
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Stance
- Shoulder-width
SIMILAR EXERCISES
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