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All exercises

Dumbbell sumo deadlift

Beginner

Dumbbell sumo deadlift is a compound dumbbell exercise for the glutes, also working the quads, adductors, and hamstrings.

What it works

Primary muscle

Glutes

Also works

QuadsAdductorsHamstrings

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

How to do it

  1. 1Stand with your feet wide and toes turned out, with two dumbbells on the floor between your feet.
  2. 2Push your hips back and bend your knees to grip the dumbbells with palms facing each other, arms straight inside your knees.
  3. 3Brace, lift your chest and set your shoulders back so your back is flat.
  4. 4Push through your feet, keeping your knees pressed out over your toes, and stand up tall, squeezing your glutes at the top.
  5. 5Lower the dumbbells by sending your hips back and bending your knees, back still flat, until they almost touch the floor.

What to do instead

  • Barbell sumo deadliftBarbell
  • Kettlebell sumo deadliftKettlebell
  • Dumbbell deadliftDumbbell
  • Dumbbell sumo squatDumbbell

Harder variations

  • Barbell sumo deadliftBarbell
Logged today · 2 min restDumbbell sumo deadlift

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