Dumbbell Deadlift
How to do it
Starting position
- Stand with your feet hip-width apart.
- Hold the dumbbells in both hands and place them in front of your thighs.
- Slightly bend your knees and look straight ahead.
- Pull your shoulders back and push your chest out slightly.
Movement
- Slowly hinge forward and lower the dumbbells.
- Push your hips back while maintaining your knee angle.
- Push through your whole foot against the floor and raise your torso.
- Drive your hips forward and return to the starting position.
Breathing
Inhale as you go down, and exhale as you come up.
Trainer tips
- Keep the dumbbells in front of your legs and hinge at the hips
- Lower the dumbbells close to your shins
- Drive through your heels and extend your hips fully
Cautions
- Rounding the lower back
- Overarching the lower back at the top
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes Hamstrings |
|---|---|
| Secondary muscles | Lower back · Quads · Traps · Upper back · Forearms · Lats |
| Equipment |  Dumbbell |
| Movement pattern | Hinge |
| Rep range | 8–12 reps |
22 similar exercises
Representative exercise: Dumbbell Deadlift
- Band Deadlift
- Kettlebell Deadlift
- Bottle Weighted Deadlift
- Barbell 2 3 Deadlift
- Barbell Deadlift (360 degrees)
- Dumbbell deadlift 360 degrees
- Cable Deadlift
- Trap bar Banded Deadlift
- Kettlebell Suitcase Deadlift
- Kettlebell Deadlift from Bench
- Smith Deadlift
- Smith Rack Pull
- Lever Belt Deadlift
- Lever Belt Deadlift (V bar)
- Machine Deadlift (Plate Loaded)
- Lever Belt Deadlift (straight bar)
- Barbell Pause Deadlift
- Smith Rack Pull (Demo 2)
- Barbell Deadlift against Chains
- Barbell Deadlift from Deficit
- Dumbbell Deadlift from Deficit
- Kettlebell Deadlift from Deficit
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Single Arm DeadliftHarderDumbbell deadlift 360 degreesHarderDumbbell Hip ThrustSimilar exerciseResistance Band Glute BridgeSimilar exerciseCable Pull ThroughSimilar exerciseConventional DeadliftSame muscle · different equipmentKettlebell SwingSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.