Full Body · Beginner

Dumbbell Deadlift

Glutes · also Hamstrings, Quads, Lower Back

Equipment: Dumbbell

How to do it

• Stand with feet hip-width, dumbbells on the floor at your shins
• Push your hips back and bend your knees to grip the handles
• Set a flat back, chest up, arms straight
• Push the floor away, keeping the weights close to your legs
• Stand tall with glutes squeezed, then hinge them back down

Common mistake

✕ WEIGHTS DRIFTING FORWARD → ✓ KEEP THEM CLOSE TO YOUR LEGS

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, wiu.edu, nasm.org.