Dumbbell Deadlift

Learn how to do Dumbbell Deadlift with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5.5 Hamstrings QuadricepsGlutes Dumbbells

Dumbbell Deadlift is a Dumbbells exercise that primarily targets the Hamstrings, with secondary activation of the Quadriceps, Glutes. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Dumbbell Deadlift

A lower-body pulling movement where you lift dumbbells from the floor to a standing position, bending both hips and knees more than in a Romanian deadlift.


Instructions:


  • Stand with feet hip-width apart, dumbbells in front of your thighs, palms facing your body.

  • Bend your hips and knees to lower the dumbbells toward the floor, keeping your back straight.

  • Engage your core and push through your heels to return to a standing position.

  • Keep the dumbbells close to your legs throughout the movement.


Common mistakes:


  • Rounding the lower back

  • Letting the dumbbells drift away from the body

  • Locking the knees too early

  • Using the lower back instead of the legs to lift

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Muscles & equipment

Primary muscleHamstringsSecondary muscleQuadricepsSecondary muscleGlutes
EquipmentDumbbells

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Deadlift

Type
Dumbbells exercise
Primary muscle
Hamstrings
Secondary muscles
Quadriceps, Glutes
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

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FAQ: Dumbbell Deadlift

What muscles does Dumbbell Deadlift work?

Dumbbell Deadlift primarily targets the Hamstrings, with secondary engagement of the Quadriceps, Glutes.

How do you do Dumbbell Deadlift correctly?

A lower-body pulling movement where you lift dumbbells from the floor to a standing position, bending both hips and knees more than in a Romanian...

Is Dumbbell Deadlift good for beginners?

Dumbbell Deadlift has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Deadlift?

Dumbbell Deadlift requires: Dumbbells.

What are the benefits of Dumbbell Deadlift?

Dumbbell Deadlift strengthens the Hamstrings, engages the Quadriceps and Glutes, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Deadlift?

Similar exercises to Dumbbell Deadlift include Deadlift, Romanian Deadlift, Split-Stance Deadlift, Sumo Deadlift. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Deadlift better than Deadlift?

Both Dumbbell Deadlift and Deadlift target the Hamstrings. Dumbbell Deadlift uses Dumbbells, while Deadlift offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Deadlift
MET 6

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Romanian Deadlift
MET 5.5

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Split-Stance Deadlift
MET 5.5

Split-Stance Deadlift

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Sumo Deadlift
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Sumo Deadlift

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Kneeling Leg Curl Machine
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