It's good, haha. It feels like all the muscles in my body are stretching out!

How do I convince my parents to buy me heavier weight?

get a gym membership instead, they have everything

Dumbbell Deadlift

Whole body

Dumbbell Deadlift gif

Doing the Dumbbell Deadlift right? Let your AI coach fix your form and build it into a plan made for you.

CompoundTargets: Lats, Lower back, Lower trap, Glutes, Hamstring

About

Deadlift is usually done with heavy weight, but if you have a low level of muscle strength or wish to train with high repetition of low weight, workout with dumbbells!

How to Dumbbell Deadlift

Starting Position

1. Stand with your feet hip-width apart and hold a dumbbell in each hand.

2. Your palms should be facing each other, with your elbows slightly bent.

3. Keep your core engaged and your chest and head up.

Proper Form

1. First, push your hips back while naturally bending your knees to go down.

2. When coming up, straighten your knees first while keeping your weight centered on the soles of your feet, and then bring your hips forward.

3. When you are fully upright, open your chest and contract your entire back.

Breathing Technique

Inhale when lowering your upper body, and exhale when raising your upper body.

Muscles Dumbbell Deadlift Works

Main muscleHold the dumbbells close to your body, push your hips back, lower your torso, then drive through your feet and extend your hips to stand. The main muscles are your hamstrings and glutes. Your hamstrings stay loaded on the way down, and your glutes extend your hips on the way up.

Supporting musclesYour erector spinae keeps your back from rounding. Your lats help keep the dumbbells close to your legs, and your quads assist as your knees extend while you push the floor away.

How it should feelAs you lower, you should feel your hamstrings stretch. As you stand, your glutes and hamstrings should squeeze together. Keep the dumbbells close to your legs.

Signs you're offIf your lower back feels sharp or your shoulders round forward, your back position is breaking down. If the dumbbells drift away from your body, your lower back may take over.

Remember thisKeep the dumbbells close to your legs, hinge your hips back, then push the floor away and drive your hips forward.

Muscles used

Hamstringsback of the thigh from the glutes to behind the knee
Glutesthe large muscles that make up your butt
Erector spinaelong muscles running along both sides of the spine
Latslarge side-back muscles running from the armpits toward the waist
Quadsfront of the thighs from above the knees toward the hips
Forearmslower arms from the elbows to the wrists

Setting Up for Dumbbell Deadlift

Setup orderPrepare matching dumbbells → Place one dumbbell on each side of where your feet will be

Pair of dumbbells
Set it like thisPrepare two dumbbells of the same weight.
How to checkMake sure the weight labels match on both dumbbells.
Dumbbell position
Set it like thisPlace one dumbbell on each side of where your feet will be, with the handles parallel to your feet.
How to checkWhen you look down, each handle should sit just outside your feet and should not be too far in front of your toes.

Watch out forAvoid starting with mismatched dumbbells or dumbbells placed too far in front of your toes.

Stance for Dumbbell Deadlift

Foot widthPlace your feet about shoulder-width apart, with the dumbbells close to your sides.

Where your weight goesPress the whole sole of each foot into the floor, and keep your heels down.

Upper body positionHold the dumbbells so they do not drift away from the sides of your legs.

Why it mattersIf the dumbbells move away from your body, your lower back may take more stress and it becomes harder to use your glutes and thighs.

How to Grip for Dumbbell Deadlift

Grip typeHold one dumbbell in each hand, with your palms facing each other.

Grip widthHold the center of each dumbbell handle so both ends are left evenly.

How hard to gripPlace the dumbbells in the middle of your palms, and keep the backs of your hands in line with your forearms.

The Key Point for Dumbbell Deadlift

Keep the dumbbells close to your body, and push off the floor with the soles of your feet to lift your hips and chest together.

Think of it like thisThe feeling that the dumbbell is coming up along the side of the leg

Before the fixYour lower back straightens first, or the dumbbell moves away from the front of your body.

After the fixYou engage your glutes and the back of your thighs, and the dumbbell moves close to your body.

Common Mistakes in Dumbbell Deadlift

Rounding the back
Why it's wrongThis puts too much stress on the lower back.
How to fix itBrace your core, lift your chest, and push the floor away.
Dumbbells move away from the body
Why it's wrongThis makes your lower back work harder.
How to fix itKeep the dumbbells close to your legs.
Knees collapse inward
Why it's wrongThis reduces leg power and can strain the knees.
How to fix itPush your knees toward your toes and press your whole foot down.