Conventional Dumbbell Deadlift
Muscle Group
Lower Back / Glutes / Hamstrings
Equipment
Dumbbells
Difficulty
Advanced
Dumbbell version of the deadlift, more accessible with a natural position.
How to Perform This Exercise
- 1 Stand in front of the dumbbells, feet shoulder-width apart.
- 2 Hinge at the hips and bend knees to grasp the weight, back flat and chest up.
- 3 Brace your core and push the floor away with your feet to initiate the lift.
- 4 Rise by extending hips and knees simultaneously, keeping the bar close to your body.
- 5 At the top, squeeze your glutes then lower by pushing hips back.
Common Mistakes to Avoid
- Rounding your back during the movement, risking lower back injury.
- Using body momentum to cheat instead of pulling with the back.
- Not squeezing the shoulder blades at the end of contraction, reducing effectiveness.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Latissimus dorsi
- Trapezius
- Rhomboids
Secondary Muscles
- Biceps
- Erector spinae
- Rear deltoids
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