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Back · Strengthening

Dumbbell Deadlift

Dumbbell deadlift, 3 sets, 8 repetitions, core control

Illustration of the Dumbbell Deadlift exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Hold a dumbbell in each hand, feet shoulder-width apart. Keep the spine neutral and the pelvis stable, then slightly bend the knees while leaning the torso forward while maintaining abdominal activation. Rise back up in a controlled manner, avoiding rounding the back or tilting the pelvis.

Tips: Focus on maintaining an upright and stable posture, engage your abs well to protect the lower back, and avoid sudden movements. Keep your gaze forward to help maintain a neutral spine.

Progression: Gradually increase the weight of the dumbbells or the number of repetitions as you master the technique without compensation.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbells
Starting position
Standing, dumbbells in hands, neutral spine, stable pelvis
Clinical goal
Lumbar muscle strengthening and trunk stabilization
Also known as
deadlift with dumbbells, dumbbell deadlift, free weight deadlift

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.