Hamstrings exercise

Dumbbell Deadlift

How to do the Dumbbell Deadlift with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Pick up a pair of dumbbells with an overhand grip and hold them in front of your sides. Stand with your knees slightly bent, and your feet placed shoulder-width apart. Bend at the hips and knees, lowering your torso until it’s almost parallel with the floor. Allow your arms to…
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Illustration showing the Dumbbell Deadlift
Targets

Muscles worked

Hamstrings muscle Hamstrings Primary Glutes muscle Glutes Primary Lower Back muscle Lower Back Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Deadlift

  1. 1 Pick up a pair of dumbbells with an overhand grip and hold them in front of your sides. Stand with your knees slightly bent, and your feet placed shoulder-width apart.
  2. 2 Bend at the hips and knees, lowering your torso until it’s almost parallel with the floor.
  3. 3 Allow your arms to hang down in front of your knees and shins. Make sure you keep your back in a neutral position, taking care not to round it. You should lower yourself into position slowly, in a controlled manner.
  4. 4 From this position, stand up straight without changing the shape of your back.