Dumbbell Deadlift
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Two dumbbells hanging at your sides sit closer to your centerline than a bar held out front, which makes the hinge easier to balance and kinder to learn. There is no plate height dictating your start position either, so you set the depth your mobility allows. It is the natural first deadlift.
How to do the Dumbbell Deadlift
- 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.
Tip: Take a big breath, brace the belly against your belt or hands and pull the slack out of the bar before it leaves the floor.
Muscles worked
Primary
Glutes · Legs
The glutes finish the lift by driving the hips forward to lockout and should be squeezed hard at the top of every rep.
Secondary
- Hamstrings — The hamstrings extend the hip from the bottom and are the main mover on straight leg and Romanian variations, where you should feel a strong stretch on the way down.
- Spine — The spinal erectors work isometrically to keep the back flat under load and will be sore the day after a heavy session.
Common mistakes
- Rounding off the floor — set the back flat before the pull by pulling the chest up and the hips down, and keep it that way until lockout.
- Hips shooting up first — if the hips rise before the bar leaves the floor, the legs are not driving; think of pushing the floor away rather than pulling the bar.
- Bar drifting forward — the bar should stay in contact with the legs the whole way, so pull it into you with the lats.
- Hyperextending at the top — finish tall by squeezing the glutes, not by leaning back and arching the lower back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Deadlifts go first in a pull or lower body session while you are fresh, or after squats if both are on the same day. Pair Romanian deadlifts with a leg press or hip thrust for a hamstring and glute block.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Deadlift work?
The Dumbbell Deadlift primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Dumbbell Deadlift good for beginners?
Yes. The Dumbbell Deadlift is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Dumbbell Deadlift?
If you cannot do the Dumbbell Deadlift, try the Banded Deadlift, the Banded Straight Back Deadlift or the Dumbbell Romanian Deadlift. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Deadlift, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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