HomeExercise LibraryHow To: Dumbbell Deadlift

How To: Dumbbell Deadlift

Dumbbell Deadlift

You don't see the dumbbell deadlift performed in the gym too often with the vast majority of gym-goers opting to perform the barbell alternative.
That said, if you don't have access to a barbell or perhaps you're just looking to shake your routine up a bit the dumbbell deadlift is a fantastic exercise to incorporate.

Just like the barbell deadlift when deadlifting with dumbbells you'll be utilizing your entire body to drive through the floor and lift those weights up.
Improved posture, improved explosive power, improved grip strength and beastly back, leg and forearm development are just a few of the benefits you can expect to see from the dumbbell deadlift.

How To Perform The Dumbbell Deadlift Correctly

Begin in a standing position with a dumbbell on either side directly in front of you.

Ensure that your back is straight and stays that way for the duration of the exercise.

Squat down and grasp the dumbbell utilizing a hammer grip (palms facing inwards towards each other).

Flex your hips, slowly pushing your butt as far back as you can. This involves a horizontal movement of the hips and a bend of the knees.

The knees should only partially bend, and your weight should remain on your heels.

See also
How To: Incline Bench Dumbbell Row

Drive through your heels and your hamstrings as you lift the dumbbell to an upright position, ensuring your back position is not compromised.

Pause for a moment at the top then slowly return to the starting position by extending the hips.

Repeat for the prescribed number of repetitions.

Common Dumbbell Deadlift Mistakes...

Ensure you’re getting down as low as possible for the starting position of the dumbbell deadlift, if you’re unable to get down low I recommend foam rolling and working on some dynamic stretches for your hamstrings.

Rounding your back on a heavy set of deadlifts is a sure-fire way to end up with a lower back injury, ensure your form is strict prior to increasing the weight – if the weight is too heavy or you’re too fatigued to maintain strict form it’s time to lower the weight or call it a day for your deadlifting.

Here Are The ONLY Pair of Dumbbells I'll Ever Recommend...

Bowflex SelectTech Adjustable Weights

Instead of buying multiple sets of dumbbells or messing around screwing weight plates on and off your dumbbells between sets and exercises the Bowflex adjustable dumbbell makes progressing with your routine and exercise so much easier and efficient.

Adjustable in 2.5lb increments all the way up to 52.5lbs per dumbbell, ideal for the beginner or intermediate gym-goer

You can invest in a pair of these dumbbells that'll last you forever here.

What's Your Take On The Dumbbell Deadlift?

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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