Deadlift (Dumbbell)
Complete guide to Deadlift (Dumbbell). Learn proper form, technique, and execution. Targets Glutes, Hamstrings. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Deadlift (Dumbbell)
Grab a pair of dumbbells and stand with your feet hip-width apart.
Let the dumbbells hang in front of your thighs with your palms facing your body.
Retract your shoulder blades, engage your abs, and take a breath.
Hinge at the hips and push them back, lowering the dumbbells toward the floor while keeping your back flat.
Drive through your heels to stand back up, squeezing your glutes at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |