Back to library

Exercise Library

Dumbbell Deadlift

A hip hinge deadlift with dumbbells at the sides, offering a longer range and easier setup than a barbell for building glutes, hamstrings, and grip.

LegsDumbbellHip hinge
GoLightWeight mediadumbbell-deadlift

Demonstration coming soon

Primary

GlutesHamstrings

Secondary

Spinal erectorsQuadricepsForearmsUpper back

Equipment

Dumbbell

Pattern

Hip hinge

Setup

  1. 01Place a dumbbell on the floor at the outside of each foot.
  2. 02Stand with feet hip width apart, toes forward.
  3. 03Hinge at the hips and bend the knees to grip both dumbbells with a neutral grip.
  4. 04Flatten the back, pull the shoulders down, and take the slack out of the arms.

Execution

  1. 01Brace, then drive the floor away by extending hips and knees together.
  2. 02Keep the dumbbells close to the legs as you rise.
  3. 03Finish tall with glutes squeezed and shoulders back.
  4. 04Hinge back down under control until the dumbbells touch or approach the floor.

Checkpoints

  • -Spine holds a neutral line from floor to lockout.
  • -Hips and shoulders rise together out of the bottom.
  • -Dumbbells track vertically alongside the legs.
  • -Lockout is full hip extension, not a lean-back.

Common mistakes

  • -Rounding the lower back to reach the floor.
  • -Squatting the weight up with the hips too low.
  • -Letting the dumbbells drift forward away from the body.
  • -Cutting the eccentric and dropping into the next rep.

Programming notes

  • -Use 3 to 4 sets of 6 to 10 reps for strength, or 8 to 15 for hypertrophy.
  • -A good main hinge when barbells are unavailable and a natural progression from the Romanian pattern.
  • -Elevate the dumbbells on blocks if floor reach forces the back to round.

Related exercises

Barbell Deadlift

Barbell / Legs

Dumbbell Romanian Deadlift

Dumbbell / Legs

Dumbbell Stiff Leg Deadlift

Dumbbell / Legs

Trap Bar Deadlift

Barbell / Legs

Almost there

Coming soon to iOS & Android

GoLightWeight is in the final stretch. Free to download, no account required to start.

Coming soonApp Store
Coming soonGoogle Play