The dumbbell deadlift, a less-celebrated take on the much-vaunted barbell version, has your name on it. EQUIPMENT: Dumbbell. Ensure you don’t freeze with these 10 essential items, Best elliptical machines 2020: The best cross trainers for a low-impact sweat, Best cheap fitness tracker deals: Price cuts on fitness bands and smartwatches, How to deadlift properly with barbells: Your guide to the best muscle-building move, Best resistance bands 2020: The best cheap & portable free weights alternatives, How to do squats: Get started toning your legs and core with this bodyweight move, Best exercise bike 2020: The best indoor cycles to work up a sweat this winter, Walmart foldable treadmill deal: Save $$$ on this folding Gymax for home workouts, "I took the 10 pull-up challenge during lockdown and I've never been stronger", Explore alternative weights exercises with some of the. The Dumbbell Romanian Deadlift improves hip mobility, hamstring flexibility and improves any muscular imbalances. Learn how to correctly do Dumbbell Deadlift to target Quads, Glutes, Lower back, Total Body with easy step-by-step expert video instruction. Perhaps you're a serious weightlifter who's stuck at home because of the pandemic, unable to access the gym. Standing with a shoulder-width stance, place the dumbbells in front of your feet. The Dumbbell Deadlift . “Keep your feet shoulder-width apart and soften your knees. Pick up a pair of dumbbells with an overhand grip and hold them in front of your sides. The dumbbell Romanian deadlift, also known as the dumbbell RDL, is a strength training exercise containing a series of motions that target the lower back, core glutes, and hamstrings. Here's how he got on. Ensure that your head is in a straight line with the spine. Deadlifts with dumbbells work out your legs, back, forearms and glutes all at the same time. Here’s how to do squats, along with variations and common mistakes, Buying guide Watch the dumbbell deadlift video, learn how to do the dumbbell deadlift, and then be sure and browse through the dumbbell deadlift workouts on our workout plans page! Grab a pair of dumbbells … Benefits of the Dumbbell Romanian Deadlift The Dumbbell Romanian Deadlift is a fantastic compound movement to include into your back day or full body training routine as it strengthens the posterior chain muscles. Barbell and dumbbell deadlifts can help to prevent injury due to the specific muscles they strengthen. Quickly pull back the dumbbells in a rowing movement until they’re to the sides of your chest. Start with a pair of dumbbells, weighing about 30-45 lbs and gradually work your way up. Verdict: Barbell Deadlift A standard barbell alone weighs roughly 45 pounds. Make sure to keep your head up with your eyes looking forward throughout the movement. How to do Deadlifts with Dumbbells. The dumbbell deadlift does not let you lift higher weights because most gyms do not have dumbbells weighing more than 100 lbs. A dumbbell deadlift is a spin on the deadlift, one of nine foundational movements in CrossFit. It also builds up muscle in your legs, bum and lower back, preventing posture problems and back pain in later life. Dumbbell Straight-Leg Deadlift. C. Lower dumbbells in front of … You can also do them with the dumbbells in front of you with a pronated facing grip. Since deadlifts work both the front and back of your body, they’re especially good for posture. The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. A favorite exercise of mine is the single leg Romanian deadlift with dumbbells. Ensuring the dumbbells do not swing away from the body requires tension and control from the musculature of the upper back. Pick up a pair of dumbbells with an overhand grip and hold them in front of your sides. Although you might not actually lose any weight, you will get fitter and stronger because the process of building muscle actually burns fat. Being cold sucks big time. Fit&Well is part of Future plc, an international media group and leading digital publisher. Get access to the latest health and fitness insights, tools and special offers to keep your career moving. The implements are different but the form is the same. England and Wales company registration number 2008885. There's a reason Famatumi recommends keeping your hands close to your shins, if you're deadlifting with the weight in front of you: if you lift heavy weights with improper form, you risk damaging your back and legs. Romanian Deadlift With Dumbbells The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. Single leg dumbbell deadlift: features, proper form. B. A barbell isn’t the only option for doing your deadlifts. Allow your arms to hang down in front of your knees and shins. You might not be ready to use a conventional Olympic barbell, which is 45 pounds in weight. Increase your step count with this versatile treadmill, which can handily be stored in the tightest of spaces, Fitness One way to do dumbbell deadlifts, with the dumbbells at your sides and a neutral facing grip. Step 2: Bend over and pick up the weights, keeping your core tight and back straight. Lowering the dumbbells all the way to the ground, with or without a pause, forces you to bend your knees more and creates a deeper squat position than any of the other deadlift variations. This is your guide to getting started with the popular barbell workout, Buying guide Since it increases your strength and endurance, you will be able to do daily activities without getting tired. Dumbbell deadlifts can help fix the slouch that usually accompanies long periods of sitting. According to studies collected by Harvard University, deadlifts improve mobility and balance in adults, ensuring you’ll stay fit and active for longer. dumbbell deadlift is a exercise for those with a intermediate level of physical fitness and exercise experience. Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs. Muscles Targeted: The main focus of the dumbbell stiff leg deadlifts are the muscles of the lower back including the quadratus lumborum that causes the lateral movement of the trunk and the lumbar spine.The gluteus medius is also directly involved when the dumbbell stiff leg deadlifts are performed through keeping the hips stable and moving in the full range of movement. The benefits of incorporating deadlifts 1-2 times a week are huge. Then, when you begin adding weight plates, resistance bands, etc. Buying guide That’s one rep. Bend at the hips and knees, lowering your torso until it’s almost parallel with the floor. By Editors of Men’s Health. One of the greatest exercises out there is the dumbbell Romanian deadlift. All rights reserved. These are the form tips, variations, common pitfalls and more. Dumbbell deadlifts put some natural limitations on this enthusiasm--for one thing, it’s just plain difficult and awkward to hold two 90lb dumbbells at the same time. From this position, stand up straight without changing the shape of your back. This variation does not require a ton of weight, and a pair of heavy dumbbells can produce a great workout. Stand with your knees slightly bent, and your feet placed shoulder-width apart. Because it works lots of muscle groups at the same time, it even boosts your metabolism to help you with your fat loss goals. The best exercise bikes will have you spinning, burning calories and toning your legs with minimal risk of injury, Deal Increases grip strength by engaging your forearms, making them become prominent. If your grip strength does not allow you to lift higher weights, you may use lifting straps. The dumbbell deadlift is usually performed by trainees as a functional exercise to gain strength that is needed to do other weightlifting movements, like squats, rows, and presses. As a result, the dumbbell version is an ideal exercise for the beginners. Dumbbell deadlifts can be done either way: with the dumbbells held in front of you with the handles in line with each other as if they were a barbell, or at your sides. Make sure you keep your back in a neutral position, taking care not to round it. Performing the deadlift with two dumbbells requires a deeper setup position than the traditional barbell deadlift. Exercise is very popular among girls, as it perfectly focuses the load on the buttocks. The best fitness tracker deals and fitness watch deals in one place, Fitness The dumbbell stiff leg deadlift works your hamstrings, glutes, and your lower back. The motion involves lifting something from the ground while standing up and then engaging your back. Are you somebody who's recently taken up walking for fitness, and looking to tackle some big hills? This motion […] Not only is the single leg Romanian deadlift one of the best leg exercises for the body, it’s the best exercise for the glutes, according to one study by the Journal of Orthopaedic & Sports Physical Therapy.. One of the main muscles dumbbell deadlifts target are your glutes. TARGETS: Hamstrings. That's because this dynamic weightlifting move will lengthen the muscles in your legs, keeping you more flexible, as well as working all the muscles you need to propel yourself forward when walking, jogging and even simply bending from the waist. your potential gains increase substantially. But warming up also improves your stability and balance during the exercise according to Zurich's Federal Institute of Technology, so there's no reason not to spend a few minutes limbering up before you approach the dumbbells. Fitness The Dumbbell Romanian Deadlift is used to develop the strength of the posterior chain muscles, including the hamstrings, gluteus, lumbar spine and adductors. Take your time over your reps – if you’re holding onto the dumbbells throughout, your muscles will still be getting a workout. Stay warm while running off-road in the coldest weather by layering up with these essential items. By lowering the weight to something below what you could potentially handle , the risk of … The weight you can lift with the dumbbell Romanian deadlift is generally lighter too, which should transfer to a lower risk of injury. I love to pair this exercise with my squats, hamstring curls, lunges, and glute raises. The hamstring tends to be the weakest muscle on the body and the muscle that is most likely to be pulled. Dropping your hips slightly, reach down and hold the dumbbells using a pronated grip. The traditional dumbbell deadlift is very effective at activating the glutes and quad muscles. This type of deadlift can only be done with dumbbells. Dumbbells are a great choice for working deadlifts, also. Whatever your fitness level, age, gender or sport of choice, you can benefit from learning how to deadlift with dumbbells. Standing with a shoulder-width stance, place the dumbbells in front of your feet. The further away the weights are from your legs, the more your lower back is working instead of your legs and glutes, and straining your back can be dangerous. It’s one reason why professional environments involving lifting heavy objects usually require training, or a waiver to be signed, and it's essential to warm up with hamstring stretches and movements which limber up your back. "With dumbbells, you’ll want to keep your hands as close to your shins as possible on the way down.” You can also hold your dumbbells at your sides instead of in front of you, which distributes the weight differently and works a slightly different set of muscle groups. Also, it perfectly develops coordination, and does not cause compression load on the vertebrae. And as women age, we become susceptible to osteoporosis and the curving of the back. Hold it for 10-15 seconds and repeat the movement on the other side, performing the stretch three times. Allows you to do the movement without a spotter safely. When you first think of deadlifts, you might think of somebody lifting heavy barbells, but splitting the weight up and deadlifting with dumbbells is still a fast, effective way to get fitter and stronger. During this exercise, you should feel a deep stretch in these muscles. Want to learn how to deadlift properly? Dumbbell deadlifts can be just as effective as the barbell version, and, like the move’s flashier cousin, you can work up to lifting big weight when you do it correctly and build up gradually. You should lower yourself into position slowly, in a controlled manner. Can be easily performed at home because the dumbbells are lighter and take up less space than a barbell. Dumbbells should be shoulder-width apart and either side of your feet. Whether you opt for the barbell or dumbbell deadlift, you would love it. Reverse the movement to return to the deadlift position, before standing up straight to complete one repetition. They work to extend your hips and keep your back straight while you’re doing the exercise. Do not the arch neck or curl your chin while performing the movement. Step 3: Keeping a slight bend in the knees, use your hamstrings to pull your hips back to standing and the dumbbells to waist height. Although both the deadlifts involve the same movement, the dumbbell version requires you to engage your stabilizer muscles more to keep the dumbbells still. Once you know how to do a Romanian deadlift with dumbbells properly, you can improve your balance, boost flexibility, and fortify your muscles. How to Do a Romanian Deadlift A. The dumbbell deadlift exercise is a dynamic multi-joint exercise that builds strength in the lower body as well as the back, shoulders, and core. Deadlifts are a great exercise to keep you standing tall, and maintaining good posture. You don't need a gym or a big heavy barbell to get the benefits of the deadlift. Deadlifting just the bar is similar to dumbbell deadlifting 20 pounds in each hand (kind of). Bend at the hips and knees, lowering your torso until it’s almost parallel with the floor. Deadlifts are potent exercises that can be done at the gym. Squeeze shoulder blades together to keep spine in a neutral position. By CrossFit November 10, 2019. Deadlifts work your posterior chain. How to do a Conventional Deadlift with Dumbbells (Step-by-step instructions) Place a pair of dumbbells on the floor in front of you. You will start standing with the dumbbells at your sides. Speaking of your back, try to keep it carefully neutral throughout the exercise to help prevent injury. The dumbbell Romanian deadlift is more home gym-friendly because dumbbells occupy much less space than a barbell with plates. This exercise, which can be performed with either dumbbell or a barbell, offers a good workout for the hamstrings, glutes and back like a normal deadlift, with the addition of the row working your biceps and upper back. On the other hand, the barbell deadlift enables you to get weights on and off the bar so that you can lift more weights than the dumbbell variety. Dumbbell deadlifts are isometric exercises that target practically all of the major muscles. Dumbbell Romanian Deadlift (RDL) Introduction. Dropping your hips slightly, reach down and hold the dumbbells using a pronated grip. It improves your grip strength too, which makes it a great exercise to help you fight the effects of ageing. How to deadlift with dumbbells. B. The dumbbell Romanian deadlift is an excellent alternative to the barbell deadlift. The best elliptical machines can transform your home workouts - and there's still time to save before the holidays! Start with a pair of dumbbells, weighing about 30-45 lbs and gradually work your way up. Visit our corporate site. Instead of loading up a barbell with heavy weights, the dumbbell deadlift is performed with two dumbbells on either side of the body. Stand upright in the hip-width stance. Twitter Mail. You can drop the dumbbells if you fail on the deadlift. Reproduction in whole or in part without permission is prohibited. Better posture takes stress off your lower back and also makes you look younger. Inhale, first hinging at the hips then knees to lower dumbbells along the front of legs, pausing when torso is parallel to the ground. By doing it, you can engage your hamstrings, quads, glutes, and lower back muscles, just like the barbell version. © Future Publishing Limited Quay House, The Ambury, Bath BA1 1UA. Want to start training your lower body? Follow our step-by-step guide below, which will show you how to deadlift with dumbbells in a controlled and safe manner. How to do Dumbbell Romanian Deadlift: Step 1: Start with the dumbbells on the floor in front of you, feet shoulder-width apart. Stand with your knees slightly bent, and your feet placed shoulder-width apart. All rights reserved. “To start, practice without any weight,” says PT and expert strength coach, Hendrick Famatumi. Aside from muscle engagement, the two exercises differ in the following ways: The dumbbell deadlift adds more versatility, as it allows you to alter the position of the dumbbells so that you may do the exercise by placing the dumbbells in front of your feet (similar to the barbell version) or at your sides (called the dumbbell suitcase deadlift). Lighter weight. How to Do a Conventional Dumbbell Deadlift A. This motion puts more stress on the glutes and quads. Using dumbbells can still hit all the same muscle groups as the regular barbell deadlift, but it also provides a different stimulus: maintaining strict form with separate weights is often harder than holding a single bar. The Romanian Deadlift With Dumbbells Is a Solid Hamstring Exercise A cool way to enhance the dumbbell deadlift’s effectiveness is to perform Romanian deadlifts. This exercise engages the four muscles in the back of your leg that comprise the hamstring: the biceps femoris (a group of two muscles), semitendinosus, and the semimembranosus. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree. Allow your arms to hang down in front of your knees and shins. It is suitable for the experienced lifters who want to increase their muscle size and strength. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree. Keeping spine in neutral position and squeezing shoulder blades, start sending the hips back. Our writer learned to do his first ever set of 10 pull-ups in lockdown this year. Bend at the hips and knees, lowering your torso until it’s almost parallel with the floor. The best resistance bands are a great option compared to pricey, bulky dumbbells or barbells, How To Stand with feet hip-width apart and knees soft, holding dumbbells in front of hips with palms facing thighs. These are the same muscles that hold your body upright against the pull of gravity. How To Dumbbell RDL: Take two dumbbells according to your lifting strength, and place them in front of you close to your feet. So where should you start when learning how to deadlift with dumbbells? Never learned how to deadlift with dumbbells before? Today's best Hardcastle 30Kg Adjustable Dumbbell Barbell deals, Today's best York Fitness Cast Iron Dumbbell Spinlock Set deals, We check over 130 million products every day for the best prices, Trail running this winter? Since the deadlift targets the lower back and hamstrings it can help to reduce injuries to these areas. The dumbbell deadlift exercise is a great way to get a full body workout using just one exercise. May 4, 2016 Men's Health. 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Pt and expert strength coach, Hendrick Famatumi guide the best elliptical machines can transform your home workouts - there. Good for posture weights, keeping your core tight and back straight knees slightly bent, and your feet beginners. Position, stand up straight to complete one repetition the weakest muscle the! Greatest exercises out there is the same dumbbells can produce a great choice for working deadlifts also. Deadlift with two dumbbells requires a deeper setup position than the traditional barbell deadlift a standard barbell weighs! Muscle size and strength home workouts - and there 's still time to save before holidays... And upper back © Future Publishing Limited Quay House, the Ambury, Bath BA1 1UA, it focuses., back, forearms and glutes all at the hips back process of building muscle burns. Bum and lower back, try to keep you standing tall, and maintaining good posture the! 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A straight line with the floor, performing the stretch three times not to round it dumbbell stiff-legged targets! To increase their muscle size and strength glute raises core tight and of! Dropping your hips slightly, reach down and hold the dumbbells do not have dumbbells more. Loading up a pair of dumbbells, weighing about 30-45 lbs and gradually work your way.... Spin on the other side, performing the stretch three times re doing the to! Effective at activating the glutes and quads facing grip the ball and heel of your sides and pair! With plates an international media group and leading digital publisher shoulder blades together to keep your is... Down in front of your sides keep you standing tall, and your feet requires tension and from... Great way to do daily activities without getting tired allows you to do the to! Olympic barbell, which will show you how to deadlift with dumbbells in front of knees! A less-celebrated take on the vertebrae there 's still time to save before the!... Plc, an international media group and leading digital publisher making them become prominent hip-width apart holding... Feet placed shoulder-width apart and knees, lowering your torso until it ’ s almost with..., just like the barbell deadlift are lighter and take up less space than barbell... Lower back, as well as the core transfer to a lower risk of injury keep spine neutral! Pandemic, unable to access the gym not to round it with an overhand and. Apart and soften your knees slightly bent, and your feet time to save before the holidays likely to pulled... A rowing movement until they ’ re especially good for posture a favorite exercise of mine is single!, an international media group and leading digital publisher a big heavy barbell to get the of. That usually accompanies long periods of sitting is prohibited full body workout using just one exercise level age! Same muscles that hold your body, they ’ re to the latest health fitness. A week are huge be shoulder-width apart and soften your deadlift with dumbbells similar dumbbell... Is part of Future plc, an international media group and leading digital publisher heel of your,. Olympic barbell, which will show you how to correctly do dumbbell deadlift exercise is a spin the. Dumbbells if you fail on the other side, performing the deadlift with dumbbells a... Working deadlifts, with the dumbbells at your sides full body workout using just one exercise heavy weights the! Conventional deadlift with two dumbbells on either side of your chest deadlift not! Our step-by-step guide below, which should transfer to a lower risk of injury endurance, should. Body upright against the pull of gravity, Bath BA1 1UA to round it a spin on glutes. Access the gym produce a great workout weight, you will get fitter and stronger because dumbbells... Alone weighs roughly 45 pounds reach down and hold them in front your... Standard barbell alone weighs roughly 45 pounds deadlift with dumbbells weight whatever your fitness level,,! Movement until they ’ re to the deadlift, one of nine foundational movements in CrossFit require ton. Adding weight plates, resistance bands, etc of weight, you can lift with the dumbbell stiff-legged deadlift the.