Dumbbell Deadlift

Beginner Level of Difficulty

The dumbbell deadlift is a beginner lower body exercise that targets the glutes and hamstrings.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

dumbbell deadlift - step 1

Step 1

Start with your feet shoulder width apart. Keep you back straight and a slight bend in you knees.

dumbbell deadlift - step 2

Step 2

Bend forward making sure to keep your back flat and shoulders pulled back.

dumbbell deadlift - step 3

Step 3

Stand back up to the starting position fully opening your hips at the top.