Dumbbell Deadlift
The dumbbell deadlift trains the same hamstrings, glutes and lower back as a barbell deadlift, but needs only dumbbells — one of the best home-gym exercises for the whole posterior chain.
Equipment
Dumbbells
Difficulty
beginner
Sets & reps
3-4 sets · 10-12 reps
Muscles worked
Hamstrings, Glutes, Lower back, Traps, Forearms
A deadlift performed holding a pair of dumbbells at your sides, a beginner- and home-gym-friendly way to train the full posterior chain.
How to do it
- Stand with feet hip-width apart, a dumbbell in each hand in front of your thighs.
- Hinge at the hips and bend your knees slightly, keeping the dumbbells close to your legs.
- Lower until your torso is close to parallel with the floor, keeping your back flat.
- Drive through your heels and push your hips forward to stand back up.
- Squeeze your glutes at the top before starting the next rep.
Coaching tips
- Keep the dumbbells brushing against your legs the entire way down and up.
- Brace your core before every rep, as if you're about to be punched in the stomach.
- A great deadlift variation for home gyms since it needs only a pair of dumbbells.
Common mistakes
- Rounding the lower back to reach further down.
- Squatting the weight instead of hinging at the hips.
Frequently asked questions
Is the dumbbell deadlift good for beginners?
Yes — the shorter range of motion and lighter typical loads make it an accessible way to learn the hip-hinge before progressing to a barbell.
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