How to do the Dumbbell Deadlift
Primary: Hamstrings, Glutes · also works Quads, Lower Back, Forearms, Traps. Also called: db deadlift, dumbbell conventional deadlift.
Step by step
- 1
Stand with feet hip-width apart, a dumbbell on the floor beside each foot.
- 2
Push the hips back and bend the knees to grip the dumbbells with a flat back and the chest up.
- 3
Brace your abs and stand up by driving through the whole foot, keeping the dumbbells close to your legs.
- 4
Finish tall with the hips fully extended and the glutes squeezed; do not lean back.
- 5
Reverse the movement, hips back first, to lower the dumbbells to the floor under control.
Coaching cues
- Chest up, back flat, eyes a few metres ahead
- Push the floor away rather than pulling with the back
- Dumbbells brush the legs all the way
Common mistakes
- Rounding the back at the bottom
- Letting the dumbbells drift forward
- Hyperextending at the top
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Deadlift alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Deadlift work?
Primary: Hamstrings, Glutes. Secondary: Hamstrings, Glutes, Quads, Lower Back, Forearms, Traps
How many sets and reps of Dumbbell Deadlift should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Deadlift?
Same movement pattern, different equipment: Dumbbell Romanian Deadlift, Kettlebell Deadlift, Trap Bar Deadlift, Conventional Deadlift, Dumbbell Good Morning, Single-Leg Romanian Deadlift.
Is the Dumbbell Deadlift good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.