Dumbbell Deadlift

Target muscle

Glutes

Also works

Hamstrings, lower back

Equipment

Dumbbell

Body part

Upper legs

How to do the dumbbell deadlift

1. Stand with your feet shoulder-width apart, toes pointing forward.
2. Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
3. Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
4. Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every dumbbell exercise.