Dumbbell Deadlift is one of the most formidable and impactful exercises you can
do with a pair of dumbbells. Here are some Dumbbell Deadlift benefits that should make you want to add this exercise to your training program.
·Dumbbell Deadlift variations can help to build
·When performing the Deadlift with either a
barbell or dumbbells, it can produce a marked impression on the body because
the exercise targets multiple muscles in the upper and lower body.
·A Dumbbell Deadlift increase can improve core strength, core stability and posture. Start incorporating a deadlift variation into your training today.
·The Deadlift has been shown to reduce muscle
loss in older adults, improve jump performance, and increase bone density
·The Deadlift is a great movement for training
and activating the hip extensors.
·Because the dumbbell deadlift strengthen the posterior chain, it will have a great
rollover effect on improving the strength of other compound movements.
Muscles Worked Using Deadlifts
Here is a list of muscles that are involved When Performing The Deadlift...
In this article, I will show you how to perform this exercise plus 5 variations you can add to your training sessions.
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Put Your Dumbbells To Good Use & Learn How
To Do Dumbbell Deadlifts:
The Exercise Master Class
Needed: One pair of dumbbells
1: With your feet set shoulder-width
apart, start with weights on either side of your feet.
2: Bend your knees and flatten out
your back as you bend down to grip the dumbbells. Make sure your neck is in a
neutral position, your chest is high and your core engaged. Take a large
3: As you take the strain and lift the
dumbbells off the floor, retract your shoulder blades by pulling them back and
4: Keeping your shoulder back, your
chest high, and your core engaged, use your quads, hamstrings, and glutes to
push away from the floor and help you power up to the standing position. Ensure
that you keep your knees from caving in as you stand up. Exhale on your way up.
5: Squeeze your shoulder blades at the
top of the movement.
To help improve core, leg and back strength during your workout, try not to lose control of the weight as you lower them to the floor. Far too many times you see lifters slamming the weight on the floor as they lower down, only to catch it on the way up. By doing this, they are using momentum to lift the weight instead of building strength.
Check Your Dumbbell Deadlift Form:
The deadlift is an easy exercise to mess up. On one workout there's too much strain on certain muscle groups, and on another workout you're using way too much momentum and not enough lower body strength. If you want to get better and increase your strength in the right way, start recording your deadlift workout. When you play your workout back, it's possible that you will be able to detect where you can make improvements.
The Deadlift vs. The Romanian Deadlift. What Is The Difference Between The Dumbbell Deadlift Variations?
though both exercises target similar muscle groups, there are a few
The Romanian Deadlift (aka RDL) targets the Glutes and hamstrings. Basic Deadlifts focus more on the Quad muscles. RDLs target the Hamstrings and
glutes, with the knees slightly bent and flexed throughout the movement.
start the RDL with the downward eccentric portion of the exercise in
the standing position. Deadlifts start with the upward concentric part
of the exercise with the weights on the ground.
Dumbbell Deadlifts, you use your knees to push off the floor, unlike the RDL where you pull with your hips. The RDL is a hip-hinging exercise
which places a large stimulus to the Gluteus muscles.
With the RDLs, your shoulders are positioned much more forward than
with Dumbbell Deadlifts.
1: If you are using heavy weights,
you can start with them resting on top of a bench so that you don't have far to get in the starting position.
with the weights in your hand using a pronated grip. Rest the weights on
your outer thigh.
2: Have your knees slightly bent and train in the knee-bent position. Direct your body weight
so that it is over your heels.
3: Engage your core, maintain a flat back, and lift your chest. Next, tense
your Glutes and Hamstrings before engaging your Lat muscles. This will help you
to keep the weights resting on your outer thighs and stop you from rounding
your lower back.
4: Hinge at the hips by pushing your
ass back as far as possible while keeping your knees bent. To fully activate
your Glutes and Hamstrings, keep a hinge position until your dumbbells are level with
your mid shins.
5: To help drive your hips up and
forward to the start position, squeeze your glutes without extending your
this variation targets the Erector Spinae and the lower back,
the exercise shouldn't make those two areas the most worked muscles.
you feel you’ve overloaded and overworked your lower back and erector spinae
area, it may be because you are not using the proper form. Poor form takes much
of the stress away from the Glutes and Hamstrings. Another reason for overload
could be because you are lowering instead of hinging at the hips, and the
dumbbells end up too low down the leg.
You can and should add this deadlift variation to your lower body workouts at least once per week.
Work on getting a good range of motion on every repetition making sure to extend the hips.
If you have a weak grip, use wrist straps to perform the exercise and maintain good form.
Generate power through your legs and back muscles.
Don't drop down during the movement but make sure to control the resistance at all times. The benefits to this is that you become stronger throughout your lower body muscle groups.
The Dumbbell Sumo Deadlift needs no introduction. Everything about this exercise tells you
it works similar to conventional deadlifts by brutalizing the hamstrings and
Gluteus muscles with the help of the Quads and Back muscles.
Needed: One pair of dumbbells
1: With weights in hand using a
pronated grip, stand upright with feet wider than shoulder-width apart. Turn
your feet out so that they are at a 45-degree angle. Place the weights next
to each other under your hips.
2: With slightly bent knees, maintain
a flat back and ensure you keep your chest high and core engaged. Retract your
shoulder blades by bringing them back and down.
3: Before slowly lowering the dumbbells
to the floor, take a deep breath. Only go down as far as you feel comfortable
with. Hold briefly before powering your way back to the start position.
This variation will try to twist out of position and take your leg
out to the side instead of behind you. It will take concentration and control
to maintain the best form. I think this is a much underrated single leg dumbbell deadlift.
Needed: One Slider, Bath towel or paper
plate, and one dumbbell. You also need a slick surface to make good use of this
Setup: Stand with feet just about shoulder-width apart with
the slider firmly under the toes of your right leg. Place the weight on the
same side as the slider, ensuring that it is just in front of the Quad muscle.
1: Keep your chest high; tense
your core working Hamstring and Glutes (front leg). Maintain a slight bend in
the front knee.
2: As you slowly hinge at the hips, use your toes to push down and back on
the slider until the weight is about level with your lower shin bone. Ensure
that you stay square and you have your front knee slightly bent.
3: Press down on the slider and
squeeze your glutes to drive your hips up and forward without extending your
1: Start in a straddle position with
one leg in front of the other.
2: Have the weight on the floor
next to your front foot.
3: Maintain a slight bend at the
4: Using a pronated grip, wrap your
hand around the weight without lifting it off the floor. Have your back flat,
core tight, and retract your shoulder blades by pulling them back.
Cue 5: Drive your feet into the ground and pull the weight until you're standing upright, making sure to keep your core tight throughout
the entire exercise movement.
Dumbbell Deadlift Extra:
The Single-Leg Stiff-Legged Deadlift
The Single-Leg Stiff-Legged Deadlift is a muscle, strength
and balance challenge. If this is the first time doing this deadlift variation,
you’re advised to take your time and start with light weights until you master
This deadlift variant especially targets muscle groups such
as the glutes, hamstrings and core muscles.
Items Needed: One
pair of dumbbells.
Cue 1: Stand with
feet shoulder-width apart and with dumbbells in front of the hips using a
Cue 2: Lift one
foot off the ground and straighten the leg behind you while maintaining a
straight firm leg on the ground.
Cue 3: Take a
breath as you begin the movement. Hinge at the hip and let the dumbbells slowly
travel down towards the ground.
Cue 4: As the
weights lower, keep your body square on and try to lift your back leg so that
it is at the same level as your glutes. You will start to feel the contraction
in your standing hamstring muscle and glutes.
Cue 5: Press your
front foot into the ground and try to focus on driving the weight through your
Cue 6: Pause
briefly at the bottom of the movement and begin to exhale as you return to the
top of the movement.
Extra Tips: You
may notice that during this deadlift, if you have weak core muscles you may
start to rotate towards the non-working side. Try to resist the rotation to
fully work the Hamstring and glute muscles.
You may also find that your balance is better on one side
than it is on the other. In such cases, always start the deadlift on your weakest
side. By starting your deadlift on your weakest side, over time you will be
able to balance out any weaknesses between your right and left sides.
If your hamstring muscle feels tight, make sure to fully
warm up the area before starting your deadlift. Always warm down at the end of
each workout, and make hamstring and hip mobility a priority on rest days.
Thank you for reading our Dumbbell Deadlift Article.