How To Do Dumbbell Deadlift

Dumbbell Deadlift Exercise

Dumbbell Deadlift is a challenging but dynamic compound exercise for building the lower back, hamstrings, gluteus muscles, upper back and forearms.

Dumbbell Deadlift places most of its emphasis on the hamstrings, lower back and gluteus muscles.

The semi-straight position of the legs gives the hamstrings a strong stretch at the bottom position.

The challenge with Dumbbell Deadlift is having greater focus on stabilising the body while lifting two dumbbells.

There may be shifts in weight and this requires the core muscles to get more engaged in the exercise.

Dumbbell Deadlift How To

  • Assume a shoulder width stance with feet in a neutral position. Keep your legs in a semi- straight position.
  • Tighten your core, bend at the hips and pick up the dumbbells with an overhand grip. The palms must be facing you.
  • Press your heels against the floor, extend at the hips and pull the dumbbells up. Make sure the dumbbells stay close to your body.
  • When the dumbbells are above knee level, push your hips forward until your upper body is upright. Hold the position for a count of “one”.
  • Slowly lower the dumbbells back to starting position by bending at the hips. Do not let the dumbbells touch the floor.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Do not round your back when doing Dumbbell Deadlifts.

Always maintain a flat back position or arch your lower back to reduce compression forces on the lumbar area.

You can extend your upper back and shoulders at the top position if you want a stronger contraction on your traps.

Variations: Deadlift, Dumbbell Romanian Deadlift

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Dumbbell Deadlift