Dumbbell Deadlift
- Reps
- 8–12
- Kit
- Dumbbell
How to do it
- 1
Stand with the dumbbells in front of your thighs and your feet about hip-width apart.
- 2
Push your bottom backward, then bend your knees while the dumbbells stay close to your legs.
- 3
Stop when the weights reach your lower legs or the floor, but only while your back keeps its standing shape.
- 4
Breathe out and use your hamstrings and glutes to stand. Keep the dumbbells close throughout.
Where you should feel it: Glutes and the back of your thighs.
What your coach says mid-set
- “Push the floor away”
- “Weights stay close to your legs”
- “Flat back the whole way”
Common mistakes
Rounding your back off the floor
Set your back flat before you lift, and keep it flat the whole way up.
Letting the weights drift forward
Drag the weights up along your legs so they stay close to you.
Felt it somewhere else?
Where did you feel it?
Felt it in your lower back
Reset. Get your back flat and your hips lower before the pull, and take some weight off.
Other versions
- Dumbbell Romanian Deadlift
- Conventional Barbell Deadlift
- Kettlebell Deadlift
- Kettlebell Romanian Deadlift
- Single-Leg Romanian Deadlift
- Band Romanian Deadlift
Your personal trainer, minus the $150 and awkwardness
500+ exercises with modifications customized to you.
Download on the App StoreAndroid coming soon