Deadlift (Dumbbell)
Trains the hamstrings, with help from the quadriceps, lower back and glutes. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Deadlift (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a hamstrings exercise that is, there are 11 on the Hamstrings page.
Muscles worked
What Deadlift (Dumbbell) trains
Technique
How to do the Deadlift (Dumbbell)
- Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs with your palms facing your body.
- Hinge at your hips and bend your knees to lower the dumbbells down the front of your legs, keeping your back flat and chest up.
- Lower until the dumbbells reach mid-shin level or you feel a stretch in your hamstrings.
- Drive through your heels and extend your hips and knees to stand back up straight, keeping the dumbbells close to your legs. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back flat and your chest up throughout; never round your spine.
- Keep the dumbbells close to your legs to reduce strain on your lower back.
- Drive your hips forward to stand up rather than pulling with your back.
- Exhale as you stand up and inhale as you lower the weights.
Substitutes
Swap Deadlift (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Deadlift (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.