How to Do the Dumbbell Deadlift

One of the most effective exercises for working your lower body muscles that include your butt, hamstrings, and lower back is the dumbbell deadlift. Exercises like the deadlift are considered multi muscle exercise routines that engage a variety of different muscles to work together at the same time.

These types of exercises can quickly build lean muscle and improve your strength and stamina. They also tend to burn more calories than isolation exercises like the bicep curl that focus on one muscle.

This is due to a spike in your metabolic rate that burns more fat and calories. This increase in your metabolism will last for hours...even after your workout is over.

The Dumbbell Deadlift

Exercise Instructions:

  • Start by holding the dumbbells by your sides at arm's length and your feet shoulder width apart with your knees slightly bent.

  • Keeping your back straight, engage your abs and push your hips back, bend your knees as you lower yourself.

  • As you move lower make sure to keep your back straight. You can lean slightly forward.

  • Lower yourself as far your comfort level allows, put your weight on the back of your heels, and push yourself back up to your starting position.

dumbbell deadlift position #1
dumbbell deadlift position #2

Deadlift with Overhead Press

  • As you are pushing yourself up toward your starting position, bring the dumbbells up to shoulder level with your palms facing forward and push the weights up over your head as pictured below.
dumbbell deadlift with overhead pressKyle Demonstrating the Dumbbell Deadlift with Overhead Press

The overhead press also works many of the larger muscles of the upper body muscles like your arms, upper back, and shoulders. Doing two different upper back exercises with no rest is considered a "super-set". Both of these exercises increase lean muscle mass. This will spike your metabolism, enabling your body to burn extra fat and calories for hours. 

Exercise Tips:

  • To get the most work out of your hamstrings and glutes, and to protect your back, it is important for you to keep your weight on your heels and not the middle area of your foot.

  • Make sure to push your hips back as you are bending your knees. Don't just bend over, this would put too much pressure on your spine.

  • Keep the dumbbells close to your body and keep your eyes looking forward at all times. 


  • Posture - Doing this exercise two or three times a week can also correct bad posture. By strengthening your lower back you will improve your spines position and you will be less likely to slouch. 

  • Core Stability - The deadlift will strengthen your back and surrounding muscles. It is one of the most effective exercises for building core strength for better balance and stability.
  • Compound Exercise - Working multi-muscle groups at one time will burn more calories and let you finish your workout faster than you would have thought possible.

  • Daily Functions - Think of how many times a day that you bend over and pick something up. The dumbbell deadlift will stretch out and strengthen your back, hamstrings, and calves to help make daily activities easier.

Other pages that might interest you:

» » Deadlift with Press

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