Dumbbell Deadlift
Versatile loaded hinge that builds posterior chain strength
LegsIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: Hamstrings and glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- Step 1: Stand with dumbbells outside feet
- Step 2: Hinge at hips gripping dumbbells
- Step 3: Keep back flat and chest up
- Step 4: Drive hips forward to stand
- Step 5: Lower with control
Equipment
- Dumbbells optional
Coaching tips
Benefits
Versatile loaded hinge that builds posterior chain strength
Common mistakes
Rounding spine or jerking the weight
Make it harder
Increase dumbbell weight
Make it easier
Kettlebell variation
Breathing
Inhale hinging down, exhale standing
Build a workout with this exercise
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Intermediate · 3 sets × 8-10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.