Dumbbell Deadlift

If you're not familiar with this exercise routine, then let me try to make it easy for you to understand. What a dumbbell deadlift does is that it helps target your lower back, hamstrings, and gluteal muscles. For fitness enthusiasts, this exercise is perfect because in less time, it helps work on several muscles. You'd be surprised to know that one way or another, we all sometimes perform the deadlift form. How? Have you ever picked up something from the floor? Perhaps a piece of paper or an object you dropped? Similar to the way we bend down to pick something up, this exercise is done. Although many times, we don't usually pay attention to our posture and the way we bend. With curved back and the stress of our body's weight directly on the knees, we do more harm than anything else. Which is why, not only does learning the deadlifts is beneficial while working out, but also in day-to-day life. In our article, we will be going through one of the dumbbell exercises which will keep your lower body stronger than ever.

Deadlift Exercises with Dumbbells

To perform the correct exercise, you will require a pair of dumbbells, of course. When you do the following exercises, the target body parts are your back, buttocks, and legs (thighs). The primary muscles that are being worked on are your glutes, quadriceps, and erector spinae. There are some secondary muscles which are benefited as well, such as your traps, abs, abductors, hamstrings, etc. Now if only one workout can reach so many muscle groups, why shouldn't we perform it, right? Well, let's not waste anymore time and get right to the proper deadlift technique. You can also read an article on squats with dumbbells that you may combine with the deadlifts.

Basic Deadlift

• Stand straight with the dumbbells in both hands. Choose weights as per your comfort.
• Keep the feet hip-width apart, back straight, and hands on your sides.
• Inhale, and while exhaling bend your knees to go down.
• Bring the dumbbells close to the floor but don't touch it.
• As you bend your knees to come down, keep your back straight at all times. Don't bend it, but just lean slightly forward.
• Come back up. Repeat the steps again. Keep breathing normally.
• Do at least 3-4 sets of 15-20 repetitions each.

Stiff-Leg Deadlift

• Stand straight with the dumbbells in both hands. Choose weights comfortable for you.
• Keep feet hip-width apart, back straight, and hands on your sides.
• Inhale, and while exhaling bring your upper body down. Keep knees straight at all times.
• Your hamstrings will become tight as you bring the dumbbells closer to the floor. Don't touch the floor with them.
• When you bring the dumbbells down, keep them in front of your legs so that it will be easier for you to maneuver them.
• Come back up. Repeat the steps again. Keep breathing normally.
• Do at least 3-4 sets of 15-20 repetitions each.

Romanian Deadlift

• Stand straight with the dumbbells in both hands. Choose weights comfortable for you.
• Keep feet hip-width apart, back straight, and hands on your sides.
• Make sure you don't lock your knees during the workout.
• Come down bringing the dumbbells closer to the floor. Keep your back flat and not curved.
• You will push your hips slightly backward to come down easily.
• Don't touch the dumbbells to the floor. Come back up and repeat the steps again. Keep breathing normally.
• Do at least 3-4 sets of 15-20 repetitions each.

These were the deadlifts that can be performed at the gym or from the comfort of your home. Now many people get confused between deadlifts with dumbbells vs deadlifts with barbells. Although the basic form or technique being similar, the obvious difference is the use of the equipment.

While doing any of the deadlifts mentioned in the article, make sure you don't pause in the middle. As in, whether you are standing straight or bending down, do ensure it is done smoothly. Try to keep your weight leveled and not put stress of your upper or lower back while you are doing the deadlifts.