Exercise Guide
Dumbbell Sumo Deadlift
A wide-stance deadlift with a dumbbell held between the legs. More glute and adductor than a conventional pull, and easy to set up anywhere.
BeginnerStrengthPullCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Glutes
Equipment
Dumbbell
Difficulty
Beginner
Category
Strength
Force
Pull
Mechanic
Compound
Secondary Muscles
QuadsAdductorsHamstrings
How to Perform
- 1
Stand with your feet wide and toes turned out, a dumbbell on the floor between them.
- 2
Push your hips back and down, keeping your chest up, and grip the dumbbell with both hands.
- 3
Drive through your whole foot to stand up, finishing with your glutes squeezed.
- 4
Lower under control by pushing your hips back again.
Tips
- ★Knees track out over your toes - letting them fall in kills the position.
- ★Chest up throughout. If your back rounds at the bottom, narrow the stance.
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