How To Do & Muscles Worked

dumbbell deadlifts

Dumbbell deadlifts are a hinge pattern movement that improve power through the back and posterior chain: glutes and hamstrings. They’re a very functional exercise for anyone that is lifting objects off the floor throughout the day at work or at home.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Dumbbell deadlifts

Primary Muscles

Lower Back Glutes Hamstrings

Secondary Muscles

Upper Back Traps Forearms Abs

Exercise Type

Dumbbell icon

How to do dumbbell deadlifts Properly

Step by Step Guide

Begin standing with the dumbbells placed between your feet. Have the feet about hip distance apart and hold a dumbbell in each hand with the arms straight.

Assume a hinge position as you push the hips back, bend the knees slightly, and engage your abdominals to keep a neutral spine.

Pull the shoulder blades down and back to engage the lats.

Then, straighten the legs as you raise the dumbbells straight up off the ground while keeping them close to your shins and thighs.

Once your legs are straight, lower the dumbbells back down to the ground using control and re-assume the hinge position.

Common Mistakes

A common mistake is rounding the spine. Instead, keep the abdominals engaged the entire time and focus on keeping the spine in neutral. This means the neck, upper back, and lower back are fairly straight (besides their natural curves). Pull the shoulder blades back and keep the chest open as you hinge down into the deadlift.


Animation of how to do Dumbbell deadlifts