All exercisesStrength·Lower Back 
Dumbbell Deadlift
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At a glance
- Equipment
- Pair of dumbbells
- Suggested reps
- 3 sets of 8–12 reps
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Common mistakes
You squat the dumbbells straight down instead of hinging the hips back first.
You round the back to chase the floor when your mobility runs out.
You let the dumbbells drift out in front of your feet, tipping the load onto your lower back.
What to focus on
Keep the dumbbells tracking along the outside of your legs like rails.
Set your flat back before you descend, and keep it through every rep.
Push the floor away with your legs rather than lifting with your arms.
Related strength moves
Sources & further reading
- 1.The conventional deadlift shows high erector spinae involvement alongside the glutes and hamstrings across the hip hinge — PLOS ONE (2020), systematic review