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Dumbbell Deadlift (VERSION 2)

Dumbbell Deadlift (VERSION 2)

The Dumbbell Deadlift (Version 2) is a compound exercise that targets multiple muscle groups, primarily focusing on the lower body and core. It is a variation of the traditional deadlift and requires the use of dumbbells instead of a barbell. This exercise is great for building strength and power, while also improving overall stability and muscular endurance. The Dumbbell Deadlift (Version 2) starts with the individual standing with their feet hip-width apart and the dumbbells resting on the sides of the body. Maintaining a neutral spine and engaged core, the individual initiates the movement by hinging at the hips and bending the knees slightly. The dumbbells are lowered towards the floor, maintaining a tight grip and keeping them close to the body throughout the movement. As the individual reaches the bottom position, they should feel a stretch in the hamstrings and glutes. From here, they drive through the heels and engage the posterior chain to lift the dumbbells back up to the starting position. It's important to maintain proper form and not let the lower back round or shoulders hunch forward during the movement. The Dumbbell Deadlift (Version 2) effectively targets the glutes, hamstrings, quadriceps, and lower back. It also engages the core muscles, including the abdominals and obliques, as they assist in stabilizing the body throughout the exercise. By incorporating this variation into your workouts, you can improve your overall strength, enhance athleticism, and develop a strong and resilient physique. Remember to start with lighter weights and gradually increase the load as you become comfortable with the movement.


  • Stand with your feet hip-width apart, with a dumbbell in each hand, palms facing inward.
  • Hinge at the hips and push your buttocks out behind you, keeping your back straight and core engaged.
  • Lower the dumbbells down towards the ground, keeping them close to your legs and maintaining a straight back.
  • Once the dumbbells reach mid-shin level, push through your heels and squeeze your glutes to stand back up to the starting position.
  • Keep your core engaged throughout the movement to maintain stability.
  • Repeat for the recommended number of repetitions.
  • Remember to use a weight that allows you to perform the exercise with proper form.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement.
  • Engage your core and keep your glutes activated during the exercise.
  • Ensure you have a proper grip on the dumbbells to maintain control and stability.
  • Start with lighter weights and gradually increase the load to avoid injury.
  • Keep your shoulders pulled back and down to maintain proper posture.
  • Exhale as you lift the dumbbells and inhale as you lower them.
  • Avoid rounding your back or using excessive momentum during the exercise.
  • Keep a slight bend in your knees and hinge at the hips for the movement.
  • Don't lock your knees at the top of the lift to maintain tension in the muscles.
  • Give yourself enough rest between each repetition to perform the exercise with proper form.


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