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Strength / Dumbbell
Dumbbell Deadlift
A deadlift variation using dumbbells held in front of the thighs, training the glutes, hamstrings, and lower back.
Equipment
Dumbbell
Experience
intermediate
Movement
compound
Instructions
- 01
Stand with dumbbells in front of your thighs, feet hip-width apart.
- 02
Hinge at the hips and lower the dumbbells along your legs with a flat back.
- 03
Keep the dumbbells close to your shins throughout the descent.
- 04
Drive through your heels to return to standing.
- 05
Extend your hips fully at the top without hyperextending your lower back.
- 06
Repeat for the desired number of reps.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
