Dumbbell Deadlift
Built around independent dumbbell loading, Dumbbell Deadlift earns a place on leg day and builds muscle you built on purpose.
How to do Dumbbell Deadlift
- Stand with your feet shoulder-width apart, toes pointing forward.
- Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
- Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
- Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Deadlift Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Deadlift Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Dumbbell Deadlift
Swap Dumbbell Deadlift For
Dumbbell Deadlift — Frequently Asked Questions
How do you do the Dumbbell Deadlift?
Stand with your feet shoulder-width apart, toes pointing forward. Hold a dumbbell in each hand, palms facing your body, arms extended downwards. Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Deadlift work?
The Dumbbell Deadlift primarily targets the glutes. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Deadlift should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Deadlift good for beginners?
Yes. The Dumbbell Deadlift is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Deadlift?
Try the Lever Hip Extension V. 2, Band Lying Hip Internal Rotation or the Outside Leg Kick Push-up. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
