Deadlift (Dumbbell)

Hold DBs at sides or front. Hinge and squat slightly to touch floor. Stand up.

Quick facts

Primary and secondary muscle groups targeted by this movement.

hamstrings

glutes (max)

What you need and how to position yourself before starting.

dumbbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your body.
- Position the dumbbells in front of your thighs, keeping your arms straight.
Step 2Position Your Body
- Bend your knees slightly and hinge forward at your hips, keeping your back straight and chest up.
- Ensure your gaze is forward to maintain a neutral spine.
Step 3Grip the Dumbbells
- Grab the dumbbells with an overhand grip, ensuring your hands are shoulder-width apart.
- Keep your arms extended towards the floor while maintaining a slight bend in your elbows.
Step 4Engage Your Core
- Tighten your core muscles to stabilize your body during the lift.
- Make sure your shoulder blades are retracted and your back remains straight.
Step 5Lift the Dumbbells
- Push through your heels and extend your hips and knees to lift the dumbbells off the ground.
- Keep the dumbbells close to your body as you rise to a standing position.
Step 6Lower the Dumbbells
- Reverse the movement by hinging at your hips and bending your knees to lower the dumbbells back to the starting position.
- Maintain control and keep your back straight throughout the descent.
Step 7Repeat
- Perform the desired number of repetitions, ensuring that your form remains consistent with each rep.
Step 8Finish the Exercise
- After completing your reps, carefully set the dumbbells down on the floor.
- Stand upright with your back straight before stepping away from the weights.