Exercise guide · beginner
Dumbbell Deadlift
Dumbbell Deadlift uses dumbbells in a hinge movement that primarily trains glutes and hamstrings. Use it to train the posterior chain and reinforce a controlled hip hinge.
- Equipment
- dumbbells
- Typical range
- 5–12 reps
- Also works
- quadriceps, back, core
01 · Set up
Position the dumbbells close to your body for Dumbbell Deadlift.
Soften the knees, brace the torso, and prepare to move the hips backward.
02 · Perform
Push the hips backward while keeping the resistance close to the body.
Stop when the hamstrings are loaded without losing trunk position.
Drive the hips forward to stand tall, then reset under control.
Coaching tips
- Send the hips back.
- Keep the load close.
- Finish tall without leaning back.
Common mistakes
- Turning the hinge into a squat.
- Letting the resistance drift away.
- Forcing depth after the back rounds.
What it should feel like
Expect controlled effort through the glutes, hamstrings, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives