How to do the dumbbell deadlift

Step by step

1. Have your feet hip-width apart, and position a pair of dumbbells parallel to them. When seen from the top, the front weight plate of each dumbbell should align with your mid-foot.
2. Bend forward and grab the dumbbells while keeping your arms straight.
3. Bring your chest out without lifting the dumbbells to put your back into a neutral position.
4. Take a breath and initiate the lift by pressing through your heels as you engage your upper body and legs.
5. Lift the dumbbells in a straight vertical line, moving them to your sides.
6. Extend your hips and knees simultaneously, especially as the dumbbells pass the knees, and continue up until you’re standing. Breathe out at the top.
7. Begin the descent by breaking at the hips and pushing your buttocks back—lower the weights in the same straight line.
8. Breathe in as the weights move down or before initiating the next rep.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.