Your hamstrings are the muscles on the back of your thighs and work in conjunction with your glutes to extend your hips and also flex your knee joints. The same goes for your head position. Otherwise, performing some stretching exercises or performing your deadlifts movements without weights or very light weights can prevent unnecessary injuries. 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. How to do Single Arm Dumbbell Deadlift. Strong gluteal and hamstring muscles help in other exercises like running, jumping, squatting and deadlifting. The main purpose of the deadlift is to build a stronger core, stronger quads, and overall body strength. The Sumo dumbbell deadlift is another great way to target your glute muscles. Your glutes make it possible … FitnessMastered.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com, as well as other affiliates and affiliate networks. Deadlifts have become very popular exercises for women. A better method is to concentrate more on squeezing your glutes. Using dumbbells to perform deadlifts provides you with much more flexibility, and thus more exercise variations. However, remember that the traditional deadlift also activates your quads more than the Romanian. 4. … Deadlifts are traditionally performed with a barbell. This move also involves core engagement, so you'll build strength and stability there, too. The glutes are a three-part combination of what are known to be some of the strongest muscles in the human body. And never arch or round your back during any of these exercises. Loading up a few 45s on each end of a barbell not only looks impressive but also sounds impressive when dropped between reps. That aside, deadlifts also serve a greater purpose. It offers you the possibility to concentrate all your energy on pumping blood into just glute and hamstring. Try to sit back a little more and keep the weight on your heels. You’ll know if you’re not hinging properly if you are feeling most of the tension in your lower back rather than your glutes and hamstrings. The single leg dumbbell deadlift can be performed using one or two dumbbells. This deadlift helps in training glutes and hamstrings, that leads to … So let’s check out the many benefits dumbbell deadlifts have to offer. Between the two, the barbell deadlift is obviously the more popular exercise. 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. Between each rep try squeezing your glutes at the upright position before lowering the weight again. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few. So for them, a combination of both dumbbell deadlifts and barbell deadlifts may be the preferred option. Being strong makes many everyday activities easier, from lifting bags of groceries … Place your feet anywhere between hip-width and shoulder-width apart. So let’s check out the many benefits dumbbell deadlifts have to offer. Adjustable Kettlebells are also a great alternative to dumbbells – save money and space! Except for the simple fact that you are only using a single leg. So what if your main objective is to build more muscle? To simplify, you would hinge and semi-squat until the weight is only a few inches from the floor and immediately return to the upright position and repeat. Again, this will help prevent injuries but also helps assist in keeping your spine neutral. Dumbbell Romanian Deadlift Increases strength and Stability The lift engages all of the major muscle groups, according to exercise physiologist Kevin Farley. Many of you may already be familiar with the proper execution of each dumbbell deadlift workout shown below. So if you looking to pack on some size to your glutes, this would be a good deadlift variation to add to your workout routine. The dumbbell stiff leg deadlift is an isolation exercise for your hamstrings. Note that this is not a squatting exercise. The Romanian deadlift has the potential to increase hamstring, glute, and l… As a result, this could lead to unwanted injuries to the elbow or bicep tears. A trick is to concentrate on keeping your chin in the same position throughout the entire exercise. The muscles worked for the stiff leg dumbbell deadlift are the glutes and hamstrings as … It is important to feel the stretch in your glutes and hamstrings and get those muscle fibers fired up. Raise back up to the starting position and repeat. In which case, I would recommend the barbell deadlifts. But is it the best exercise if you are trying to build muscle mass? Like any compound free-weight move, dumbbell deadlifts work your core, but just as with your grip, the strain on your core is greater with … Always keep your head aligned with your spine. But also gives you the opportunity to use the other free hand to support your balance. This can help you actively lift weights and increase the tension on your hamstrings, which will only increase your gains. For this reason, It is always better to go lighter to maintain strict form. This enables you to put extra attention on a muscle that might be weaker on one side of the body. Additionally, you also have the option of using 1 or 2 dumbbells for this exercise. So in this case, you can work each leg separately when using dumbbells for your deadlifts. Dumbbell Deadlift Benefits. This trains the anti-rotation function of your core and works the oblique muscles at the side of your midsection. Among the main muscles worked when performing dumbbell deadlifts are your glutes. The dumbbell deadlift exercise is a great way to get … (10 Bars Compared), 10 Best Glute Resistance Band Exercises Proven to Work, 5 Best Dance Poles for Apartment and Home Use [Portable & Spinning], 5 Best Doorway Sit-Up Bar & Foot Anchors for Under the Door. With the constant tension you are providing, plus the added stretch and control you have by using dumbbells, you can easily generate the kind of pumps that guarantee hypertrophy. The muscles worked for the stiff leg dumbbell deadlift are the glutes and hamstrings as the primary with marginal lower back and quad muscle activation. However, there are many more advantages to be had using dumbbells for deadlifts. For example, when performing the traditional deadlift you would typically position your hands directly ahead of you around the barbell. You must keep your knees locked in a slightly bent position. Romanian Deadlift Benefits and Variations Similar to the conventional deadlift, the Romanian deadlift works your posterior chain, which includes your lower back, glutes, and hamstrings. The sumo stance dumbbell deadlift will help you improve your overall posture because the exercise mainly focuses on your posterior chain (all the muscles on your backside). Would you be interested in learning more? Simply put, the better deadlift is the one that best suits your individual needs and fitness goals. Bending your arms, especially when using heavier weights, can cause additional stress and tension on the elbow joint and biceps. Unlike the Romanian dumbbell deadlift, be aware that you will be concentrating more on the negative execution for the stiff leg deadlift. Thus, its main function overall is still to build strength and not build muscle. And since traditionally more weight is used for this exercise, the additional load also makes your glutes and quads work harder than the other deadlifts. Squeezing your glutes at the top of each exercise is a great way to keep your glutes activated. At the same time, this exercise also has various benefits for the health of the back and can positively influence the attitude. Romanian Deadlift has a shorter range of motion in comparison to conventional Deadlift, this shorter range of motion acts as a great aid to your weak back. The hamstring tends to be the weakest muscle on the body and the muscle that is most likely to be pulled. 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. Deadlift benefits are plentiful, from improved athletic performance to muscle growth and increased full body strength. Dumbbell Romanian Deadlift Benefits 1. You will raise your non-active leg off the floor when lowering the weight and drop it back down again when you raise back up. Stiff leg Deadlift has been a part of leg workout for most of the professional bodybuilders. Due to the fact that your hands are working independently, gripping dumbbells is harder than gripping a barbell. In this article, we’ll show you 15 reasons why women should make deadlifts too. Conventional Dumbbell Deadlift Benefits and Variations Conventional deadlifts (demonstrated here with dumbbells by NYC-based trainer Rachel Mariotti) strengthen your entire posterior chain, including your lower back, glutes, and hamstrings. For the greater fitness population, I would say that the dumbbells offer far more advantages. Dumbbells are much easier and convenient than a barbell and weight plates.Dumbbells take up very little space and can easily fit into your home or apartment. As with all deadlifts maintain proper posture and strict form. Each exercise varies only slightly in execution, but all work the muscles they target very effectively. Strength training – Full body compound movements make us stronger. This exercise is very similar to the Romanian deadlift. When it comes to the benefits of the dumbbell Romanian deadlift, I feel I should cover Romanian vs conventional deadlift in general and dumbbell vs barbell Romanian deadlift. Romanian Deadlift is an option which can give you benefits of conventional Deadlift but still protecting you from lower back pain. We also include tips on proper form and safety, and how dumbbell deadlifts can benefit you. Plus, if you’re in a crunch, you could start with only the single leg dumbbell deadlift, and buy one dumbbell for the weights you need rather than a set of 2 for each. The stiff leg deadlift is by far the most popular deadlift, especially among females when it comes to building bigger glutes. You can also either use one or two dumbbells for this DB deadlift. In this way, you are keeping constant tension on the muscles and thus have turned what is normally a strength-building exercise into a very effective muscle building exercise to build bigger quads, hamstrings, and glutes. Concentrate on hinging as you lower the weights. Promote muscles growth more than dumbbells. These dumbbell exercises are ideal for targeting your quads, glutes, or hamstrings. Dumbbell Sumo Deadlift Benefits You’re probably wondering what the benefits of dumbbell sumo deadlifts are. One of my favorite conjugate exercises for overall body power is the dumbbell deadlift. You can squat much lower with the dumbbells than you can with a barbell. Never go for the heavier weights and start exercising without warming up. And then you have athletes and powerlifters whose primary concern is strength and power. The traditional dumbbell deadlift primarily focuses on the quads but also generates a good amount of glute muscle activation due to the deeper squat motion. I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. Thus, resulting in muscle growth. Dumbbell deadlifts not only help build muscle and strength but they also contribute to improving your grip while allowing the joints to move more freely than a barbell would. To do a dumbbell deadlift right, start by standing over the barbell with your feet under the bar. With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. Dumbbell Deadlift Benefits Here are some of the training benefits of adding dumbbell deadlifts to your training: Coordination- Anytime you force your body to pick up two objects simultaneously, you are training coordination. They work to extend your hips and keep your back straight. The main core muscles working are your deep stabilizing ones -- the transverse abdominus, multifidus and pelvic floor. Thus, it’s more about building strength than building bigger glutes or hamstrings. You can either bring the weights completely down to the floor and pause a second, or just shy of touching the floor raise back up to the upright position and repeat. In addition to that we will also include our top 5 deadlift exercises, illustrate how each is performed and which muscles are used for each. You’ll still see the same benefits as you would with a barbell deadlift but to a different degree and even with some advantages due to the unilateral … 1. In the above text, the benefits of dumbbell deadlift press workout have been spelt out. Proper form not only includes a neutral back and head position but also keeping your shoulders pulled back and your chest out. The benefit of using dumbbells, even if you cannot go as heavy as with barbells, is the added mobility and range of motion. Lastly, dumbbell deadlifts will help you work on your grip strength, which can be difficult to maintain especially if you’re lifting heavier weights. Always keep your core muscles tight when performing deadlifts. Unilateral training gives you the added benefit of better targeting a specific muscle. Mike Samuels started writing for his own fitness website and local publications in 2008. While you won't be able to lift as much weight as you would with a barbell, dumbbell deadlifts do target slightly different muscles. Hold either one or two dumbbells straight down in front of you and then lower and raise the weight the same as you would when performing the Romanian Dumbbell Deadlift – actively bending at the knees. We have already learned that when performing deadlifts to grow muscles, it is better to perform exercises that leave your muscles under constant tension. And that is to build mutant strength. The dumbbell Romanian deadlift will generate metabolic stress and mechanical damage to muscle fibers in your glutes and hamstrings. Deadlifts… known as the #1 strength building exercise, but also for building great hamstrings and powerful glutes! This puts more emphasis on your glutes and hamstrings and less on your lower back. Then when executing the exercise you would lower the weight to only a few inches off the floor without it touching, and immediately raise back up again and repeat. You may also want to check STACK for more tips on proper form and how to avoid more common deadlifting mistakes. Increased Glute and Hamstring Muscle Mass. It’s made up of the Gluteus Maximus, Gluteus Medius, and the Gluteus Minimus. The glutes are your butt muscles and the muscle group includes your gluteus maximus, medius and minimus. Deadlift is one of the best exercises for the butt and the … Then you have your professional bodybuilder who may be more interested in building muscle mass but also gaining strength. They are much less expensive, require far less space if used at home, and are less likely to cause back injury due to overloading. Always keep your back and head neutral when performing all deadlift variations. This does not add any additional cost to you but helps me provide you with great content like this. The Deadlift works more muscles than any other exercise, including the squat. Here is a great demo by Nikkiey Stott showing how to perform the single leg dumbbell deadlift while using one arm as support. The traditional dumbbell deadlift is very effective at activating the glutes and quad muscles. I personally believe dumbbell deadlifts to be more beneficial overall than barbell deadlifts. However, if not, or you just need a refresher, the following will give you a quick step-by-step on how to perform each exercise correctly to achieve the best results while also keeping it safe. Like any compound free-weight move, dumbbell deadlifts work your core, but just as with your grip, the strain on your core is greater with the dumbbell deadlift variation than it is when deadlifting a barbell. Also, the lift will help strengthen your entire core and stabilizer muscles, which are also important factors in our posture. This means after each lift, you then lower and drop the weight back down to the floor, pause a second or two and then lift again. The muscles worked for this deadlift are primarily the glutes and the hamstrings. This can compromise your form and cause your back to round forward. However, that does not necessarily mean it is the better choice. You'll also engage your core throughout the movement, so it can … Depending on your individual needs and fitness goals, you may want to consider performing dumbbell deadlifts if you haven’t already. Even if this exercise may add muscle to your quads over time, it remains a compound exercise. Feel your glutes push our behind you and actively concentrate on producing a good stretch in your glutes and hamstrings as you lower your weights to the floor. The Best Ways to Keep Your Lower Pecs Toned With Push-ups, Strengthening Your Trapezius, Rhomboids and Dorsi With Free Weights, American Council on Exercise: Dumbbell Deadlift, Tony Gentilcore: Exercises You Should be Doing (Suitcase Deadlift). Performing this nonstop for 6-10 reps with constant tension on your muscles creates what is known as hypertrophy. As a result, you can practice focusing on your hamstrings during the deadlift motion. For these, your knees remain fixed in a soft, or slightly bent, position and all the movement comes from your hips. The benefits of the dumbbell deadlift and the barbell deadlift are many when it comes to building strength and muscle mass. If you’ve already performed other leg routines such as leg presses or squats, then you are obviously already warmed up. So basically, to answer the question… which is the better option for you? Again, always keep your back and head neutral with shoulders pulled back. The first thing that comes to mind when you hear the word deadlift is more often than not a barbell loaded with 45s. Position dumbbells directly beside each leg and bar being parallel to the leg. Furthermore, when performing the Romanian deadlift you do not squat as you do with the traditional deadlift, and you hinge at the waist while simultaneously bending at the knees. Foot placement should be approximately shoulder-width apart. Because an enormous proportion of the muscles is claimed. The main benefits of the paused deadlift include not requiring as much training load as a regular deadlift in order to have a high training effect, in addition to placing greater emphasis on the quads over other muscle groups. Reach down to grab the dumbbell using one hand, keeping your back arched and abs tight. For an even more core-orientated dumbbell deadlift, strength coach Tony Gentilcore recommends the suitcase deadlift. Home » Fitness Exercises » Top 5 Dumbbell Deadlift Benefits & Muscles Worked [Ultimate Guide], Top 5 Dumbbell Deadlift Benefits & Muscles Worked [Ultimate Guide], 10 Best Glute Machines for Home Use Review & Buyer’s Guide 2020, How to do Squats Properly for Bigger Glutes [Top 8 Bum Activation Tips], How to do Lunges Properly for Bigger Glutes: Lunges vs Squats, Smith Machine Squat vs Barbell Squat [Which is Better? So now what if I told you that using dumbbells could be even more beneficial and could provide you with more advantages and flexibility and exercise variations than using just a barbell. Before we examine dumbbell deadlifts any further, let’s first take a look into what muscles are targeted with various dumbbell deadlift exercises. However, these are also ideal for building very strong hamstrings and glutes. The traditional deadlift is performed with a barbell and with pauses between reps. Also see my Top 10 Sandbag Lunges for Bigger Glutes & Smaller Waist. 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