Dumbbell Deadlift

oec:dumbbell-deadlift

A bilateral hip-hinge exercise performed with a pair of dumbbells to develop the posterior chain and leg extensors.

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Also called: DB Deadlift

How to do it

Place two dumbbells on the floor just outside your feet, aligned with your midfoot.
Stand with a hip-width stance, toes pointed slightly outward.
Hinge at the hips and bend your knees to reach down and grasp the dumbbells with a neutral grip.
Flatten your back, engage your lats, and brace your core firmly.

Drive through the whole foot, extending your knees and hips simultaneously to lift the dumbbells.
Keep the dumbbells close to your body as you stand upright.
Lock out by standing tall with hips extended; do not hyperextend your lower back.
Hinge at your hips and bend your knees with control to lower the dumbbells back toward the floor, maintaining a neutral spine throughout.

Inhale and brace your core at the bottom before initiating the lift; exhale as you pass the sticking point near the top of the repetition.

Rounding the lumbar spine during the lift or descent.: Keep your lats engaged, brace your abdomen, and only lower as far as your mobility allows a neutral spine.
Allowing the dumbbells to drift far forward from the body.: Engage your upper back and keep the dumbbells tracking close along the outer shins and thighs.
Squatting the weight rather than hinging at the hips.: Initiate the movement by sending the hips backward rather than solely bending at the knees.

Avoid hyperextending the spine at the top of the movement.
Maintain a neutral cervical spine by gazing forward and slightly down rather than craning the neck upward.

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