Dumbbell exercise

Dumbbell Sumo Deadlift form, muscles worked, and workout tracking

The dumbbell sumo deadlift uses a wide stance with toes turned out and a single dumbbell held between the legs, targeting the glutes, adductors, and quadriceps with less forward torso lean than a conventional hinge. It is used to teach deadlift mechanics with a shorter, more upright pull that suits beginners and taller trainees, and to bias the inner thighs and glutes in dumbbell-only or home training programs.

Dumbbell Sumo Deadlift illustration

How to do Dumbbell Sumo Deadlift

  1. 1Stand with feet wider than shoulder-width, toes turned out about thirty degrees, and a heavy dumbbell held vertically between your legs with both hands.
  2. 2Push your hips back and bend your knees until the dumbbell hangs at mid-shin, chest up and back flat.
  3. 3Inhale and brace your core, pressing your knees out in line with your toes.
  4. 4Exhale and drive through your whole foot to stand, extending hips and knees together until you are fully upright.
  5. 5Do not let your knees cave inward or your hips shoot up before your chest rises.
  6. 6Inhale as you hinge back down under control, keeping the dumbbell close to your body, and repeat.

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