Deadlift (Dumbbell)

A fundamental compound exercise using dumbbells where you lift weight from the ground by extending your hips and knees, building posterior chain and full-body strength.

Instructions

1. Stand with your feet hip-width apart with dumbbells on the floor in front of you.
2. Bend at your hips and knees, maintaining a neutral spine, and grasp the dumbbells.
3. Position your shoulders slightly in front of the dumbbells with your chest upright.
4. Drive through your heels and extend your hips and knees simultaneously to stand up.
5. Keep the dumbbells close to your body throughout the movement.
6. Lower the dumbbells back to the floor by bending at your hips and knees with control.
7. Repeat for the prescribed number of repetitions.

Tips

• Maintain a neutral spine throughout the movement; avoid excessive rounding of your lower back
• Keep the dumbbells close to your body; do not let them drift away from your legs
• Drive through your heels, not your toes, when standing up
• The movement should be initiated by hip extension, not an arm pull
• Control the descent; do not drop the dumbbells
• This compound movement targets many muscle groups and is excellent for building overall strength
• Focus on proper form with lighter weights before progressing to heavier loads