Dumbbell Deadlift
The Dumbbell Deadlift is a dumbbell exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Dumbbell Deadlift
- 1Stand with your feet about hip-width apart, holding a dumbbell in each hand in front of your thighs, palms facing your legs, shoulders back, and core gently tight. Soften your knees slightly so they aren’t locked out.
- 2Push your hips back as you lower the dumbbells toward the middle of your shins, keeping your back flat and the weights close to your legs, then drive through your heels to stand tall and squeeze your glutes at the top. Inhale as you lower, and exhale as you stand back up.
Coach tips
- Keep your chest lifted and back flat; if your back starts rounding, don’t go lower.
- Think about pushing your hips back, not just bending your knees, so you feel it mainly in your hamstrings and glutes.
- Start with light weights to learn the movement first, and keep the dumbbells close to your legs like they’re sliding up and down your thighs and shins.
Train hamstrings smarter
One rep, one set. Hypro turns the Dumbbell Deadlift into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Dumbbell Deadlift weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Dumbbell Deadlift fits right into proven hypertrophy and strength templates.
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