Dumbbell Suitcase Deadlift

Dumbbell variation that lets each side adjust independently and find a joint-friendly range of motion.

• Compound
• Dumbbell
• Beginner

How to do it

• Position both dumbbells symmetrically before starting
• Control each side without letting the dominant side lead
• Keep wrist, elbow, and load aligned

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Banging the dumbbells together and losing tension
• Compensating for asymmetry by rotating the torso

Muscles worked

Primary

• Glutes
• Hamstrings

Secondary

• Erectors / lower back
• Traps
• Back

Alternatives

• Dumbbell Deadlift
• Conventional Deadlift
• Dumbbell Romanian Deadlift