Dumbbell Sumo Deadlift

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

4K
MET 6 Quadriceps GlutesHamstrings Dumbbells

Dumbbell Sumo Deadlift is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 6, meaning a 70 kg person burns approximately 210 kcal in a 30-minute session.

How to Do Dumbbell Sumo Deadlift

A wide-stance deadlift variation targeting quads, glutes, and hamstrings while engaging the core for stability.


Instructions:


  • Stand with feet wider than shoulder-width, toes slightly pointed out, holding a dumbbell in each hand in front of your thighs.

  • Keep your chest up, shoulders back, and core engaged.

  • Push your hips back and bend your knees to lower the dumbbells toward the floor, keeping them close to your body.

  • Drive through your heels to return to standing, squeezing your glutes at the top.


Common mistakes:


  • Rounding the back during the descent.

  • Letting the knees collapse inward.

  • Allowing the dumbbells to drift away from the body.

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Muscles & equipment

Primary muscleQuadricepsSecondary muscleGlutesSecondary muscleHamstrings
EquipmentDumbbells

Calorie Calculator

MET 6
Estimated burn
210 kcal

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

Quick Facts: Dumbbell Sumo Deadlift

Type
Dumbbells exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes, Hamstrings
MET value
6
Calories (30 min, 70 kg)
≈ 210 cal
Video quality
4K with male and female demonstrations

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FAQ: Dumbbell Sumo Deadlift

What muscles does Dumbbell Sumo Deadlift work?

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

How do you do Dumbbell Sumo Deadlift correctly?

A wide-stance deadlift variation targeting quads, glutes, and hamstrings while engaging the core for stability. Instructions: Stand with feet wider...

Is Dumbbell Sumo Deadlift good for beginners?

Dumbbell Sumo Deadlift has a MET value of 6, 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 Sumo Deadlift?

Dumbbell Sumo Deadlift requires: Dumbbells.

What are the benefits of Dumbbell Sumo Deadlift?

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

What exercises are similar to Dumbbell Sumo Deadlift?

Similar exercises to Dumbbell Sumo Deadlift include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat, Barbell Low-Bar Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Sumo Deadlift better than Barbell Alternating Lunges?

Both Dumbbell Sumo Deadlift and Barbell Alternating Lunges target the Quadriceps. Dumbbell Sumo Deadlift uses Dumbbells, while Barbell Alternating Lunges 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

Barbell Alternating Lunges
MET 6

Barbell Alternating Lunges

  • Olympic Barbell
Barbell Bulgarian Split Squat
MET 6

Barbell Bulgarian Split Squat

  • Olympic Barbell
Barbell Front Squat
MET 6.5

Barbell Front Squat

  • Olympic Barbell
Barbell Low-Bar Squat
MET 6.5

Barbell Low-Bar Squat

  • Olympic Barbell
Barbell Lunges
MET 6

Barbell Lunges

  • Olympic Barbell

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