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All exercises

Dumbbell deadlift

Beginner

Dumbbell deadlift is a compound dumbbell exercise for the glutes, also working the hamstrings and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsLower back

Equipment
Dumbbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, toes pointing forward.
  2. 2Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
  3. 3Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
  4. 4Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Band stiff leg deadliftResistance band
  • Band straight back stiff leg deadliftResistance band
  • Dumbbell romanian deadliftDumbbell
  • Dumbbell single leg deadliftDumbbell
  • Dumbbell stiff leg deadliftDumbbell
  • Rear decline bridgeBodyweight

Harder variations

  • Dumbbell single leg deadliftDumbbell
  • Dumbbell single leg deadlift with stepbox supportDumbbell
  • Dumbbell romanian deadliftDumbbell
  • Dumbbell stiff leg deadliftDumbbell
Logged today · 2 min restDumbbell deadlift

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