How to Do a Conventional Dumbbell Deadlift with Proper Form
If you're new to strength training, deadlifting is one of the easiest movements to learn and incorporate into your workout — because chances are you've performed this move before without even thinking about it. Dumbbell deadlifts are an incredibly functional move, meaning you'll take this skill outside of the gym and into your life. (Think: grabbing your suitcase off a luggage carousel or lifting all those packages after an online shopping spree.)
"This exercise is also great for people who sit behind a computer all day because it creates a stronger posture," says Stephany Bolivar, CrossFit coach and personal trainer at ICE NYC at the time of this article's original publication.
Conventional Dumbbell Deadlift Benefits and Variations
Conventional dumbbell deadlifts (demonstrated here by NYC-based trainer Rachel Mariotti) strengthen your entire posterior chain, including your lower back, glutes, and hamstrings. You'll also engage your core throughout the movement, so the move can improve core strength — and in a much more functional way than boring old crunches. (ICYDK, core strength is important for many reasons.)
Learning to do this essential move correctly will help you avoid lower-back injuries not just in the gym, but when you're doing activities such as moving furniture or picking up a baby. But make sure you're focusing on your form: "It's easy to get a lower-back injury if you don't focus on the spine during this movement, or if you allow yourself to lift too heavy before you're ready," says Bolivar. It's crucial to maintain a neutral spine during a dumbbell deadlift, which means you shouldn't be arching or curling your back at all.
If you're new to deadlifting, start out with light weights until you feel comfortable with the movement. From there, you can progressively increase the load. To scale down, don't reach the dumbbells as far down your leg. To make it more difficult, change your foot position to a staggered stance and, eventually, try a single-leg deadlift.
How to Do a Conventional Dumbbell Deadlift
A. Stand with feet hips-width apart, holding dumbbells in front of hips, palms facing thighs.
B. Squeeze shoulder blades together to keep spine in a neutral position. Inhale, first hinging at hips then knees to lower dumbbells along the front of legs, pausing when torso is parallel to the ground.
C. Exhale and drive through mid-foot to return to standing, maintaining a neutral spine and keeping dumbbells close to the body throughout. Fully extend hips and knees, squeezing glutes at the top of the movement.
Dumbbell Deadlift Form Tips
Keep your head in line with the rest of your spine; don't arch your neck to look forward or curl your chin into your chest.
For strength, do three to five sets of five reps, building up to a heavier weight.
For endurance, do three sets of 12 to 15 reps.