What muscles does the Dumbbell Deadlift work?

The Dumbbell Deadlift mainly works the glutes, hamstrings and lower back.

How many sets and reps of the Dumbbell Deadlift?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Deadlift?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Dumbbell Deadlift

Hinge to grip two dumbbells at the sides and stand tall by driving the hips forward.

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Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hamstrings, Lower back
Equipment: Dumbbell
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Dumbbell Only · Full Body + Core3×12 @ RPE 8

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the glutes, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Deadlift work?: The Dumbbell Deadlift mainly works the glutes, hamstrings and lower back.
What equipment do you need for the Dumbbell Deadlift?: A dumbbell.
How many sets and reps of the Dumbbell Deadlift?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Deadlift?: 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Deadlift to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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