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Exercise 49

Dumbbell Deadlift

Hip-hinge movement that works the core, glutes, hamstrings, and forearms while keeping the spine aligned and the load close to the body.

CoreForearmsLegsGlutes
Athletic Station visual preview for Dumbbell Deadlift
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet shoulder-width apart and a dumbbell in each hand in front of your legs.
  2. Keep your spine aligned, abs engaged, and chest open throughout the exercise.
  3. Begin by pushing your hips back with a slight bend in your knees.
  4. Lower the dumbbells close to your legs as your torso leans forward with control.
  5. Keep your shoulders back and avoid rounding your lower back throughout the descent.
  6. Lower through a comfortable range of motion, feeling a stretch in the hamstrings.
  7. To return, drive your hips forward back to the starting position while keeping the dumbbells stable beside your legs.
  8. Exhale as you rise and inhale as you lower.

What you should feel

Work in the glutes, hamstrings, lower back, and core, with the forearms helping support the load. The effort should remain controlled through the posterior chain, without pain in the lower back, knees, shoulders, or neck.

Groups mentioned in the description

CoreForearmsLegsGlutes

Exercise questions

How do you perform Dumbbell Deadlift?

Stand with your feet shoulder-width apart and a dumbbell in each hand in front of your legs. Keep your spine aligned, abs engaged, and chest open throughout the exercise. Begin by pushing your hips back with a slight bend in your knees. Lower the dumbbells close to your legs as your torso leans forward with control. Keep your shoulders back and avoid rounding your lower back throughout the descent. Lower through a comfortable range of motion, feeling a stretch in the hamstrings. To return, drive your hips forward back to the starting position while keeping the dumbbells stable beside your legs. Exhale as you rise and inhale as you lower.

What does Dumbbell Deadlift work?

Hip-hinge movement that works the core, glutes, hamstrings, and forearms while keeping the spine aligned and the load close to the body.

What should you feel during Dumbbell Deadlift?

Work in the glutes, hamstrings, lower back, and core, with the forearms helping support the load. The effort should remain controlled through the posterior chain, without pain in the lower back, knees, shoulders, or neck.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.