Dumbbell Deadlift
glutes
What moves the load, and what it costs
6.0MET
Glutes is the prime mover, with the hamstrings, quadriceps, lower back assisting. The home and beginner version. The load sits beside you rather than in front, which makes the position much easier to hold.
Cue: Hold a dumbbell in each hand beside the feet and hinge to the floor with a flat back.
SOURCE·2024 Adult Compendium of Physical Activities·FILED UNDER WEIGHTS, VIGOROUS·REVIEWED JUL 2026
SHARED AXIS · SEVEN VALUES FROM ONE TABLE · HIGHLIGHTED ROW IS THIS MOVEMENT
The compendium files dumbbell deadlift under a category, not a lift. Read the ladder as position, not precision: this is heavier work than sitting quietly by a factor of 6.0, and at the top end of what a gym floor produces.
Turning that MET value into a real energy cost
- Map the movement to a published category. The compendium measures categories of conditioning work, never individual lifts, so dumbbell deadlift is filed under Resistance training (weight lifting, free weight or machine), power lifting or body building, vigorous effort.
- Take the category's MET value — 6.0. One MET is the cost of sitting quietly, so this is 6.0 times resting metabolism.
- Multiply by 3.5 to get millilitres of oxygen per kilogram per minute, the unit the MET is actually defined in.
- Multiply by your bodyweight in kilograms and divide by 200. The result is kilocalories per minute of work.
- Count working minutes only. Under load, not under the roof — a set of eight is about 25 seconds of the hour you were there.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Dumbbell Deadlift: 6.0 × 3.5 × 70 ÷ 200 = 7.35 kcal/min
SOURCE·ACSM metabolic equation + 2024 Adult Compendium of Physical Activities·REFERENCE BODY MASS 70 KG·REVIEWED JUL 2026
What is actually doing the work
| Muscle | Role | What it does here |
|---|---|---|
| GlutesGluteus maximus, medius and minimus | Prime mover | Extends the hip (maximus), and abducts and stabilises it (medius and minimus). The strongest single muscle group in the body. |
| HamstringsBiceps femoris, semitendinosus, semimembranosus | Synergist / stabiliser | Bends the knee and extends the hip. Because they cross both joints, they need both a hinge (hip) and a curl (knee) to be trained fully. |
| QuadricepsRectus femoris and the three vasti | Synergist / stabiliser | Straightens the knee. Rectus femoris also crosses the hip and flexes it, so it is loaded differently in a squat than in a leg extension. |
| Lower backErector spinae and quadratus lumborum | Synergist / stabiliser | Extends the spine and, in most lifting, holds it still against a bending force. It is a stabiliser far more often than a prime mover. |
The prime mover produces the movement against the resistance; synergists assist and stabilisers hold a joint still without moving it. An exercise trains the whole muscle it loads — there is no way to work only part of a muscle, and no exercise removes fat from the area around it.
Set up, then earn the rep
Dumbbells. Every rep should look like the first one. The moment it stops looking like the first one, the set is finished.
PATTERN · HINGE
- Stand with the dumbbells over the middle of your feet, feet about hip width.
- Push the hips back and bend the knees to reach the bar, gripping just outside the legs.
- Hold a dumbbell in each hand beside the feet and hinge to the floor with a flat back.
- Set the position before you pull: chest up, lats squeezed as if crushing an orange in each armpit, spine flat, and take the slack out of the bar until it clicks.
- Drive the floor away with the legs and keep the bar dragging up the shins and thighs.
- Stand tall by finishing with the hips — no leaning back at the top — then reverse the same path to return the load to the floor.
Where this one breaks down
Not theory. These are the faults you correct on a gym floor, and the correction that actually works.
Yanking the bar off the floor.
Taking the slack out first — pulling until the plates just lift and the bar takes tension — is the difference between a controlled pull and a lower back that regrets it.
Hips shooting up first.
The bar then travels forward and the back finishes the lift alone. Chest and hips rise together.
Rounding the upper and lower back.
A flat, braced spine is the whole safety case for this lift. When you cannot hold it, the set is over.
Leaning back at the top.
Finish standing tall with the glutes squeezed. Hyperextending adds nothing and loads the lower back at its worst angle.
Regress it, or progress it
Regress — earn it first
Nothing on this site regresses it further: this is already near the entry point of its pattern. Take load off, shorten the range, or slow the tempo — in that order.
Prescription: load, reps, rest
Read off the goal, then hold the technique constant as the load climbs. Derived from the movement's mechanics, not invented for this page: a compound lift loads several joints, so it tolerates heavy loads and needs long rests.
| Goal | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | Heavy loads need long rests. Cutting rest to two minutes turns a strength set into a conditioning set. |
| Muscle size | 3–4 | 6–12 | 90–180 sec | Take most sets to within one to three reps of failure. Total weekly hard sets per muscle matters more than the exact rep number. |
| Endurance / fat loss | 2–4 | 12–20 | 45–75 sec | Lighter loads and shorter rests. Fat loss is decided by the diet; this preserves muscle while it happens. |
| First month | 2–3 | 8–10 | 2 min | Well short of failure, same weight every set, until the movement looks the same on the last rep as the first. |
Time under load, in kilocalories
Read these as minutes of work, not minutes in the building. A set of eight takes about twenty-five seconds; the rest of the hour is rest, chalk and queueing.
Mapped category: Resistance training (weight lifting, free weight or machine), power lifting or body building, vigorous effort — 6.0 MET. That is the published category this movement is filed under, not a measurement of this specific lift.
Worked at 6.0 MET × 3.5 × 70 kg ÷ 200 = 7.35 kcal per working minute for a 70 kg adult. Scale it by your own bodyweight; the equation is linear. The full activity dataset lives at BurnLab.
SOURCE·2024 Adult Compendium of Physical Activities·CATEGORY VALUE, NOT A PER-EXERCISE MEASUREMENT·REVIEWED JUL 2026
If the rack is taken
Substitutes train the same prime mover through the same pattern with different kit. Computed from the muscle and pattern data on this card, not hand-picked to fill a grid.
Nothing at all to hand: Quadruped Hip Extension is the closest match — same prime mover, same pattern, no kit.
Where it sits in a week
One movement is not a programme. The twelve templates put these in order, including 6 that need no gym at all.
The questions that come up on the floor
What muscles does the dumbbell deadlift work?
Dumbbell Deadlift is a compound movement in which the glutes is the prime mover, assisted by the hamstrings, quadriceps, lower back. Extends the hip (maximus), and abducts and stabilises it (medius and minimus). The strongest single muscle group in the body.
Is the dumbbell deadlift good for beginners?
Yes. It rates 1 out of 5 for technical difficulty on this site — learnable in a single session with no coaching. Start with the lightest sensible load and two or three sets of 8–10.
What can I do instead of the dumbbell deadlift at home?
The closest no-equipment substitute is the quadruped hip extension, which trains the same prime mover through the same movement pattern. It will not load you as heavily, so use higher reps and slower tempo to make up the difference.
How many sets and reps of the dumbbell deadlift should I do?
For muscle size, 3–4 sets of 6–12 with 90–180 sec rest. For strength, 3–5 sets of 3–6 with 3–5 min rest. In your first month, 2–3 sets of 8–10, stopping well short of failure. Total weekly hard sets per muscle group matters more than the exact rep number in any of these ranges.
Does the dumbbell deadlift burn fat from the glutes?
No. No exercise removes fat from the area it trains — spot reduction has been tested repeatedly and does not happen. Training the glutes builds the muscle underneath; where body fat is lost from is decided by an overall calorie deficit and by your genetics, not by which exercise you chose.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
SOURCE·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·REVIEWED JUL 2026
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