Form cues
- Hips back first
- Keep dumbbells close
- Chest proud
- Stand tall at top
Exercise
Dumbbell Deadlift
Upper legs, dumbbell
A hip-hinge lift with two dumbbells that trains the glutes, hamstrings, and lower back while lifting from standing to lockout.
Target: glutes. Also works: hamstrings, lower back.
Steps
- Stand tall with your feet hip- to shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
- Brace your midsection, pull your shoulders back, and keep your arms straight.
- Push your hips back and bend your knees slightly as you slide the dumbbells down close to your legs.
- Lower until the dumbbells reach around mid-shin or just below your knees while keeping your back flat.
- Drive through your feet and push your hips forward to stand back up with the dumbbells at your thighs.
- Finish tall with your hips and knees straight, then repeat the hinge.
Common mistakes
- Rounding the lower back as the dumbbells lower
- Letting the dumbbells drift far in front of the legs
- Squatting straight down instead of hinging the hips back
- Locking the knees rigid or overbending them
Breathing
Inhale as you lower the dumbbells with control, and exhale as you drive through your feet to stand up.
In the app, search for Dumbbell Deadlift and add it to a workout.