# Dumbbell Deadlift

URL: https://heatsy.app/ex/dumbbell-deadlift

Also known as: Dumbbell Conventional Deadlift, DB Deadlift, Dumbbell Deadlifts

Body region: Glutes, Back, Legs

## Muscles

- Main: Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Trapezius, Erector Spinae, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Adductor Magnus
- Holds: Latissimus Dorsi, Rectus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Dumbbells

## Technique

1. Stand with feet hip-width apart, a dumbbell on the floor beside each foot or held in front of your thighs.
2. Hinge at the hips and bend your knees to grip the dumbbells, back flat and chest up.
3. Push through your feet and stand up, keeping the dumbbells close to your legs.
4. 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.

## Variations

- [Dumbbell Deficit Deadlift](https://heatsy.app/ex/dumbbell-deadlift-stepbox-support)
- [Single-Leg Dumbbell Deadlift](https://heatsy.app/ex/single-leg-dumbbell-deadlift)
- [Single-Leg Dumbbell Deficit Deadlift](https://heatsy.app/ex/single-leg-dumbbell-deadlift-stepbox-support)
- [Dumbbell Sumo Deadlift](https://heatsy.app/ex/sumo-dumbbell-deadlift)

## Alternatives

- [Deadlift](https://heatsy.app/ex/deadlift)
- [Romanian Deadlift](https://heatsy.app/ex/romanian-deadlift)