LEGS · COMPOUND
Dumbbell Deadlift
A dumbbell deadlift with the weights held at the sides.
Primary musclesGlutes, Hamstrings
Secondary musclesBack, Quads
EquipmentDumbbells
DifficultyBeginner · Hinge
How to perform
- Stand with dumbbells beside the legs and brace.
- Hinge or squat down to the weights while keeping them close.
- Drive through the floor to stand tall.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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