Exercises/Lower back/Dumbbell Deadlift

Dumbbell Deadlift

Lower backCompoundPullDumbbellsBeginner

Deadlift holding a dumbbell in each hand. An accessible alternative for learning the hip-hinge pattern and strengthening the posterior chain.

Visual guide

Reference photo — start and end of the movement.

How to perform

1.Hold a dumbbell in each hand at your sides with feet hip-width apart.
2.Hinge at the hips and bend the knees, lowering the dumbbells with a neutral spine.
3.Push the floor away, extending hips and knees until you stand tall.
4.Lower under control in a hip hinge to mid-shin.

Common mistakes

●Rounding the lower back
●Turning it into a squat by bending the knees too much
●Pulling with the arms
●Losing lumbar neutrality on the descent

Proper technique

Start the descent by pushing your hips back (hinge). Keep the dumbbells close to your body and your spine neutral. Squeeze your glutes as you stand up.

Variants

Other exercises that work the same primary muscle.

Conventional Deadlift

Lower back

PullCompoundBarbell

Advanced

Sumo Deadlift

Lower back

PullCompoundBarbell

Intermediate

Trap Bar Deadlift

Lower back

PullCompoundBarbell

Intermediate

Back Extension (Roman Chair, Lower Back)

Lower back

LegsIsolationBodyweight

Beginner

muscle map

primary

secondary

Primary

Gluteus maximus
Hamstrings

Secondary

Spinal erectors
Quadriceps
Core
Upper traps
Mid traps

Exercises/Lower back/Dumbbell Deadlift

Dumbbell Deadlift

Lower backCompoundPullDumbbellsBeginner

Deadlift holding a dumbbell in each hand. An accessible alternative for learning the hip-hinge pattern and strengthening the posterior chain.

Visual guide

Reference photo — start and end of the movement.

How to perform

1.Hold a dumbbell in each hand at your sides with feet hip-width apart.
2.Hinge at the hips and bend the knees, lowering the dumbbells with a neutral spine.
3.Push the floor away, extending hips and knees until you stand tall.
4.Lower under control in a hip hinge to mid-shin.

Common mistakes

●Rounding the lower back
●Turning it into a squat by bending the knees too much
●Pulling with the arms
●Losing lumbar neutrality on the descent

Proper technique

Start the descent by pushing your hips back (hinge). Keep the dumbbells close to your body and your spine neutral. Squeeze your glutes as you stand up.