# Dumbbell Deadlift: how to do it

- Main muscles: glutes, hamstrings
- Also works: quads, lower back, forearms
- Equipment: dumbbell
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/dumbbell_deadlift/e0edd8b045/side-m-720.mp4

## Steps

1. Place the dumbbells on the floor beside your feet and stand hip-width apart.
2. Push your hips back and bend your knees to grip the handles, palms facing in.
3. Flatten your back, lift your chest and brace your stomach.
4. Push through your feet and stand up tall, dumbbells by your sides.
5. Push your hips back and lower the dumbbells to the floor with control.

## Cues

- Chest up, back flat.
- Dumbbells straight up and down by your legs.
- Squeeze your glutes to finish.

## Common mistakes

- Rounding your back to reach the floor: bend your knees more, or start from a raised surface.
- Hips rising first: push the floor away with your legs as your chest lifts.
- Leaning back at the top: stop when you are standing straight.

## Starting position

Two round dumbbells (head diameter about 23 cm, so the handles sit about 11–12 cm off the floor) lying on the floor just outside the feet, handles parallel to the feet and level with the middle of the foot. Feet hip-width apart, toes forward to slightly out (0–10°). Hinge and bend the knees to take a neutral grip (palms facing in), thumbs wrapped. Arms straight and vertical.

## The movement

The dumbbells travel straight up beside the legs, over the middle of the foot, without swinging forward. Knees and hips straighten together, the back angle held until the dumbbells pass the knees, then the hips drive forward to stand tall. Lowering reverses it: hips push back first, knees bend as the dumbbells pass them, and the dumbbells touch the floor lightly without a bounce or letting go.

## End position

Standing tall, hips and knees straight (0°), shoulders back, dumbbells hanging at the sides of the thighs. No lean back. Hold 0.5 s.

## Tempo

Dumbbells on the floor 0.5 s / lift 1.5 s / lockout 0.5 s / lower 2 s.

## Form in numbers

| Measure | Target | Good range | Sources |
| --- | --- | --- | --- |
| Handle height at the start | 11.5 cm | 10–13 cm |  |
| Dumbbell fore-aft position | over mid-foot | within 5 cm of the ankle-to-toe midpoint |  |
| Hip height vs knee height at the start | level | 0–5 cm above |  |
| Arm angle from vertical (side view) | 0° | under 5° throughout |  |
| Hip and knee extension at lockout | 0° | −5 to 0° (no lean back) |  |

Source: https://trainaq.com/exercises/dumbbell-deadlift