Dumbbell Deadlift

A deadlift variation using dumbbells held in front of the thighs, training the glutes, hamstrings, and lower back.

How to do it

1. Stand with dumbbells in front of your thighs, feet hip-width apart.
2. Hinge at the hips and lower the dumbbells along your legs with a flat back.
3. Keep the dumbbells close to your shins throughout the descent.
4. Drive through your heels to return to standing.
5. Extend your hips fully at the top without hyperextending your lower back.
6. Repeat for the desired number of reps.

Tips

• Brace your core before each rep to keep your spine stable.
• Balance your weight over midfoot rather than your toes.
• Keep your neck in line with your spine rather than looking up.

Muscles

Primary: Erector spinae, Glutes (max), Hamstrings

Secondary: Lats, Quadriceps, Traps