Dumbbell Deadlift.

Make every rep count.

1. 01

   Set up: Place a pair of dumbbells on the floor just outside your feet. Stand tall with feet about shoulder-width.

2. 02

   Grip & position: Hinge at the hips and bend your knees to grab the dumbbells with a neutral grip (palms facing in). Set your hips in a strong, natural position (not excessively high or deep).

3. 03

   Brace: Lift your chest, keep your back flat/neutral (no rounding), and pull your shoulders “down and back.” Keep your eyes forward and neck neutral.

4. 04

   Lift: Think “stand up” rather than “yank.” Push the floor away, driving through your heels/midfoot, keeping the dumbbells close to your legs.

5. 05

   Finish: As the weights pass your knees, drive your hips forward and stand tall. Squeeze your glutes and lightly pinch your shoulder blades back—don’t over-lean.

6. 06

   Lower with control: Send your hips back first, then bend your knees as the dumbbells track down your thighs/shins. Keep your back neutral and the weights close.

7. 07

   Reset & repeat: Let the dumbbells settle, reset your brace and stance if needed, and perform your next rep.

8. 08

   Form notes

9. 09

   Hips too high = more stress on the low back. Hips too low = loss of power and leverage. Find the position where you feel strongest.

10. 10

    Don’t look down—keep your gaze forward to help maintain posture.

11. 11

    If grip limits you on heavier sets, lifting straps can help (but keep building grip strength too).