Dumbbell Deadlift to Biceps Curl
The dumbbell deadlift to biceps curl is a compound exercise that pairs a posterior chain deadlift with a biceps curl. It targets the hamstrings, glutes, and lower back while adding an arm strengthening component to create an efficient full-body movement.
How to do it
- Stand with your feet hip-width apart holding a dumbbell in each hand.
- Hinge at the hips and lower the dumbbells toward the floor, keeping your back flat.
- Drive through your heels to stand back up, performing a deadlift.
- At the top, curl the dumbbells toward your shoulders by bending your elbows.
- Lower the dumbbells back down and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back flat and chest proud as you hinge.
- Push your hips back until you feel a stretch in your hamstrings.
- Drive through your entire foot to stand up tall.
- Keep your elbows pinned by your ribs during the curl.
- Control the weight all the way back down.
Breathing: Inhale as you hinge down and lower the weights. Exhale as you stand up and curl the dumbbells toward your shoulders.
Common mistakes
- Rounding the lower back during the hinge places unwanted stress on your spine instead of loading your glutes and hamstrings.
- Using momentum to swing the dumbbells up during the curl reduces the work your biceps actually do.
- Bending the knees too early turns the movement into a squat rather than a hip hinge.
- Rushing the transition between the deadlift and the curl makes it hard to maintain balance and control.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, biceps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you have lower back discomfort, ease off the depth of your hinge or choose a gentler option.
- Stop immediately if you feel any sharp pain in your joints or muscles.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should I do the deadlift and the curl at the same time?
No, perform them as two distinct phases. Complete the deadlift and stand up fully before starting the biceps curl.
What if I feel this in my lower back instead of my hamstrings?
That usually means your back is rounding or you are not pushing your hips back far enough. Focus on a flat spine and a deeper hip hinge.
Can I use heavier dumbbells?
Start light to master the transition. Your deadlift strength is usually higher than your bicep strength, so the curl portion will dictate your maximum weight.
How often can I include this exercise in my routine?
1 to 2 times per week is plenty for most beginners, allowing adequate recovery for your hamstrings and lower back.