Dumbbell Deadlift
Also known as: Dumbbell Conventional Deadlift, DB Deadlift, Dumbbell Deadlifts
Body region
Muscles
Main
Helps
- Trapezius
- Erector Spinae
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Adductor Magnus
Holds
Equipment
Technique
- Stand with feet hip-width apart, a dumbbell on the floor beside each foot or held in front of your thighs.
- Hinge at the hips and bend your knees to grip the dumbbells, back flat and chest up.
- Push through your feet and stand up, keeping the dumbbells close to your legs.
- Lower them by pushing the hips back first, then bending the knees.
Cues
- Keep the dumbbells close to your body the whole time.
- Brace your abs before each rep.
- Finish standing tall with the glutes squeezed, without leaning back.
Common mistakes
- Rounding the back to reach the floor.
- Letting the dumbbells swing forward.
- Turning it into a squat with an upright torso.