Dumbbell Deadlift: Ultimate Guide, Tips and How to do with Proper Form

Dumbbell Deadlift

The dumbbell deadlift exercise is a dynamic multi-joint exercise that builds strength in the lower body as well as the back, shoulders, and core.

This exercise is a great way to get a full-body workout using just one exercise.

Using dumbbells, you’re able to achieve a greater range of motion than doing deadlifts with a barbell.

It will also strengthen and challenge your joints.

Ultimate Guide

In this dumbbell deadlift guide, we’ll teach you two variations of the exercise.

The variations include the classic standard deadlift and a stiff leg deadlift.

The dumbbell deadlift tutorial will show you the proper form and technique that you should be using each time you do this lift.

Dumbbell Deadlift Exercise – [Standard Deadlift]

Below is the step by step guide for you to understand Standard Deadlifts with ease.

Step 1:

Spinal alignment is very important in standard deadlift exercise.

You need to start with your feet shoulder-width apart.

You need to be relaxed and stand straight; not leaning forward or back while your weight is evenly balanced.

Step 2:

Now, Bend down and position the dumbbells on each side of you.

The grip should be in-line with the middle of your foot.

So, this will ensure the weight is distributed evenly through the center of your feet.

Step 3:

Now, you need to assume the starting position.

For this, grasp the dumbbells in each hand and lower your butt to the floor while raising your chest.

Make sure your thighs should be parallel to the floor and your back angled upward.

Step 4:

The weights will almost be coming off the floor at this point.

Now, you simply need to push down through your feet and move into a standing position.

Your arms remain straight and will now be at your sides; just below your waist.

Squeeze your glutes as you straighten and grip the weights tightly.

Step 5:

In the final step, slowly lower your body back down to the starting position by bending your knees; the dumbbells should just touch the ground.

Take a deep breath and push back up again.

And repeat these steps with proper attention.

Dumbbell Deadlift Exercise – [Stiff Leg Deadlift]

Here’s the other type of Dumbbell Deadlift that is the Stiff Leg Deadlift.

Keep reading to thoroughly understand through step by step guide on how to do stiff leg deadlift with proper form.

Step 1:

The stiff leg deadlift has a different starting position.

The dumbbells need to be in front of your feet; one dumbbell over each foot.

Your legs are only slightly bent for this starting position; your back should be flat and you should feel the tension in your hamstrings.

Step 2:

Take a deep breath and slowly move into a standing position.

Again, move slowly down but ensure your knees bent just a little; your legs should be nearly straight; 15 or 20 degrees is perfect.

Step 3:

Repeat steps 3-7 for the prescribed number of reps. And make sure not to do over-exercise.

Professional Tips

Tip #1:

This is a primary compound movement. You should use dumbbells in the 80-100-pound range if you can lift these without injuring yourself.

Complete 6 – 8 reps with 2 – 3 sets.

Moreover, you can include these in any exercise routine.

Tip #2:

Adjustable dumbbells are best; you will be able to add weight as your strength improves.

This will ensure you continue to challenge your body and build muscle.

In this way, you’ll increase the weight of the dumbbells day by day.

Tip #3:

Use your arms just like cables.

They must remain straight and tight throughout the entire exercise.

Don’t lean back and forth because it can cause a severe injury.

Tip #4:

If you have pain in the shoulder, back, or arm, please consult your doctor before doing a dumbbell deadlift.

Make sure to follow your doctor’s instructions.

Pros & Cons of Dumbbell Deadlift

Every exercise has its advantages and disadvantages in some aspects.

Depending on the person’s physical health and body type this dumbbell exercise has its pros and cons which are described below.


If you are looking to burn fats, this exercise is for you!

Doing a deadlift with dumbbells with the help you to get a better posture.

By doing this exercise you have an opportunity to move most of the muscles of your body.

It’ll surely increase your grip strength.


Some people think it an easy exercise and then over-do it. So, they get in real trouble.

If you have any pain or injury in your body and still do a deadlift, you’ll end up have severe pain.

Sometimes, people forget the real form and move back and forth during deadlift which results in a very bad posture.

So, keep in mind if you have any difficulty to do a dumbbell deadlift, I highly suggest you not to take any risk.