Also see my Top 10 Sandbag Lunges for Bigger Glutes & Smaller Waist. 4. … Always hinge at the hips when doing the stiff leg deadlift and the single leg deadlift. The traditional deadlift is performed with a barbell and with pauses between reps. And that is to build mutant strength. For these, your knees remain fixed in a soft, or slightly bent, position and all the movement comes from your hips. So in this case, you can work each leg separately when using dumbbells for your deadlifts. That is the dumbbell deadlift exercises engage the glutes, deltoids , triceps , trapezius , core , hamstrings , and forearms muscles. Is the Dumbbell Deadlift better than the Barbell Deadlift? 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. 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. A trick is to concentrate on keeping your chin in the same position throughout the entire exercise. Depending on your individual needs and fitness goals, you may want to consider performing dumbbell deadlifts if you haven’t already. However, remember that the traditional deadlift also activates your quads more than the Romanian. A great exercise to build overall body strength! By doing it, you can engage your hamstrings, quads, glutes, and lower back muscles, just like the barbell version. While hinging at the waist, keep your knees slightly bent, and lower the weight to within a few inches off the floor. Bending your arms, especially when using heavier weights, can cause additional stress and tension on the elbow joint and biceps. Drop slowly and feel the stretch in your glutes and hamstrings on the negative, and slowly return to an almost upright position and repeat. 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. 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 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). I first read about dumbbell deadlifts in the late 1980s in an issue of The Steel Tip, a newsletter from Ken Leistner, DC, a strength-training writer, personal trainer, strength … 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). Still not sure you want to include dumbbell deadlifts in your strength training workouts? He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International. Slowly lower the weights, while bending at the knees and forcing your hips back to generate the additional stretch in your glutes. Each exercise varies only slightly in execution, but all work the muscles they target very effectively. Some believe that throwing your hips forward is the same thing. These dumbbell exercises are ideal for targeting your quads, glutes, or hamstrings. And never arch or round your back during any of these exercises. It’s made up of the Gluteus Maximus, Gluteus Medius, and the Gluteus Minimus. Raise back up to the starting position and repeat. Always keep your knees slightly bent when performing the stiff leg deadlift and the single leg dumbbell deadlift. The single leg dumbbell deadlift can be performed using one or two dumbbells. Performing this nonstop for 6-10 reps with constant tension on your muscles creates what is known as hypertrophy. 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. Keep weights pulled in at the front or side of your legs and not out in front of your body. If you’ve already performed other leg routines such as leg presses or squats, then you are obviously already warmed up. Using dumbbells to perform deadlifts provides you with much more flexibility, and thus more exercise variations. While standing straight and knees slightly bent, position the dumbbells firmly in each hand with palms facing you or at a slight angle; whichever is more comfortable. For example, when performing the traditional deadlift you would typically position your hands directly ahead of you around the barbell. As a result, you can practice focusing on your hamstrings during the deadlift motion. As a result, your individual muscle cells will grow through a process called hypertrophy. 1. Dumbbell Deadlift Benefits . So basically, to answer the question… which is the better option for you? Between each rep try squeezing your glutes at the upright position before lowering the weight again. How to do Single Arm Dumbbell Deadlift. Would you be interested in learning more? They are much less expensive, require far less space if used at home, and are less likely to cause back injury due to overloading. Unlike the Romanian dumbbell deadlift, be aware that you will be concentrating more on the negative execution for the stiff leg deadlift. The Romanian deadlift has the potential to increase hamstring, glute, and l… Your glutes make it possible … Romanian Deadlift is an option which can give you benefits of conventional Deadlift but still protecting you from lower back pain. Standing straight and holding one dumbbell in front of the leg you will be working out, hold on to something with the other hand for support. It takes more work to maintain an upright torso and flat back, which puts increased strain on your core. We have already learned that when performing deadlifts to grow muscles, it is better to perform exercises that leave your muscles under constant tension. Among the main muscles worked when performing dumbbell deadlifts are your glutes. You can also either use one or two dumbbells for this DB deadlift. Obviously, the better choice for them would naturally be the barbell deadlifts. One of the major muscles the Dumbbell Deadlift is the glutes. Basically, don’t bend your head back to look up when lowering your weights. Deadlift benefits are plentiful, from improved athletic performance to muscle growth and increased full body strength. Since the movement itself is very focused (just moving up and down), it’s possible to fit yourself just about anywhere at your gym--so long as they have the dumbbell … This keeps the load off your back and puts more tension on the targeted muscles such as quads, glutes, and hamstrings. Unilateral training gives you the added benefit of better targeting a specific muscle. Thus, resulting in muscle growth. We also include tips on proper form and safety, and how dumbbell deadlifts can benefit you. This puts more emphasis on your glutes and hamstrings and less on your lower back. An option you do not have when using a barbell. For an even more core-orientated dumbbell deadlift, strength coach Tony Gentilcore recommends the suitcase deadlift. The Deadlift works more muscles than any other exercise, including the squat. 3. When performing exercises involving the use of heavy weights, it is especially important that you know how to do them correctly. The main core muscles working are your deep stabilizing ones -- the transverse abdominus, multifidus and pelvic floor. One of my favorite conjugate exercises for overall body power is the dumbbell deadlift. Here is a great demo by Nikkiey Stott showing how to perform the single leg dumbbell deadlift while using one arm as support. At the root of force development, power, and long term improvements in sports performance, muscular hypertrophy is a necessary component to overall development. The dumbbell deadlift exercise is a great way to get … This move also involves core engagement, so you'll build strength and stability there, too. In the above text, the benefits of dumbbell deadlift press workout have been spelt out. 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. Increased full-body strength. Unlike the barbell, you can easily adjust your hands or wrist angle to a position that is more comfortable for you. Muscle imbalances result in uneven body symmetry, and dumbbells are the perfect solution to remedy this problem. However, there are many more advantages to be had using dumbbells for deadlifts. While standing upright and holding one dumbbell in each hand, keep your arms straights and palms facing the front or sides of your quads. 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? The muscles worked for the single leg dumbbell deadlift are also the glutes and hamstrings as the primary with marginal lower back and quad muscle activation. You must keep your knees locked in a slightly bent position. You can squat much lower with the dumbbells than you can with a barbell. In which case, I would recommend the barbell deadlifts. Deadlifts have become very popular exercises for women. Though both compound exercises are very similar in execution and may work the same muscles, using dumbbells may offer more benefits over using barbells. Repeat for 6 to 12 reps and 3 to 4 sets, or whatever workout routine you may be following. Unilateral training gives you the option to train muscles independently. Increased Glute and Hamstring Muscle Mass. 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. Thus, its main function overall is still to build strength and not build muscle. In this comprehensive guide, we will explore why the dumbbell deadlift may possibly benefit you more than the barbell deadlift and why you should incorporate them into your weekly workout routine. (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. So let’s check out the many benefits dumbbell deadlifts have to offer. The muscles worked for the stiff leg dumbbell deadlift are the glutes and hamstrings as … Dumbbell Romanian Deadlift Increases strength and Stability I have included a video from the team at Bowflex with a quick demonstration of how to correctly perform the dumbbell deadlift below. 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. 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. Promote muscles growth more than dumbbells. Dumbbell Romanian Deadlifts Benefits. The regular dumbbell deadlift will hit your hamstrings, though you can make it more hamstring-dominant by turning it into a straight-legged dumbbell deadlift. Performing the deadlift with two dumbbells requires a deeper setup position than the traditional barbell deadlift. 3. Since the deadlift targets the lower back and hamstrings it can help to reduce injuries to these areas. The Romanian deadlift keeps constant tension on the targeted muscles as opposed to the traditional style deadlift. Many of you may already be familiar with the proper execution of each dumbbell deadlift workout shown below. 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. Proper form not only includes a neutral back and head position but also keeping your shoulders pulled back and your chest out. 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. Is there a better way to do deadlift exercises to build bigger glutes and hamstrings? This should have a beneficial knock-on effect on your conventional deadlifts, increasing core stability, balance, and improving symmetry. And don’t tilt your head back when you pull back up. 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. Never go for the heavier weights and start exercising without warming up. 4 Best Water Filled Dumbbells for Travel [Hydro Weights] 2020 Review, How Much Do Barbells Weigh? Many make the mistake of going too heavy. Before we examine dumbbell deadlifts any further, let’s first take a look into what muscles are targeted with various dumbbell deadlift exercises. Dumbbell Deadlift Benefits. The Sumo dumbbell deadlift is another great way to target your glute muscles. This exercise is very similar to the Romanian deadlift except that you position your feet wider than shoulder-width apart. Here are seven benefits of this fantastic exercise. Tightening your core helps stabilize your body which helps assist in the exercise but also helps keeps you safe from injuries. Dumbbell Deadlift: Pros #1 Take up less space One big advantage of dumbbell deadlifts is that you can set-up pretty much anywhere with just one foot of space around you. And suppose you workout at home with dumbbells only, then dumbbell deadlifts would be a great option for training the entire body. 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. Due to the fact that your hands are working independently, gripping dumbbells is harder than gripping a barbell. 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. In this way, you can better control your center of gravity for proper weight distribution. The posterior chain means the often neglected muscles of the back half of your body (because you cannot see them in the mirror.) The Dumbbell Romanian Deadlift improves hip mobility, hamstring flexibility and improves any … This can compromise your form and cause your back to round forward. Guys, on the other hand, are mostly concerned about how much weight they can lift. Stiff leg Deadlift has been a part of leg workout for most of the professional bodybuilders. This does not add any additional cost to you but helps me provide you with great content like this. The benefits of the dumbbell deadlift and the barbell deadlift are many when it comes to building strength and muscle mass. Not everyone is fortunate enough to have access to a gym. Second, increasing the strength of your posterior chain corrects muscle imbalances. 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. We're Not Talking Plastic-Covered Bells Here. But it’s also the least conventional way to do this exercise! As with all deadlifts maintain proper posture and strict form. For this reason alone, I would say that for the vast majority of women, the dumbbell deadlift is by far the most beneficial and better choice. Strengthen gluteus and hamstrings is one of the important benefits of the Romanian dumbbell deadlift. However, with the DB deadlift, you can position the bars at any rotation. This deadlift helps in training glutes and hamstrings, that leads to … But in case, you don’t have a barbell and weight plates with you. For instance, moving the dumbbells close to your sides help stabilize your position, or put more tension on your quads or glutes and less on your lower back. 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 muscles worked for the Romanian dumbbell deadlift are the quads as the primary with marginal lower back and glute muscle activation. 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. Concentrate on hinging as you lower the weights. Position dumbbells directly beside each leg and bar being parallel to the leg. 1). You'll also engage your core throughout the movement, so it can … The Romanian deadlift is basically a traditional deadlift but without letting the weight ever touch the floor between reps. They work to extend your hips and keep your back straight. Because an enormous proportion of the muscles is claimed. Being strong makes many everyday activities easier, from lifting bags of groceries … Between the two, the barbell deadlift is obviously the more popular exercise. The hamstring tends to be the weakest muscle on the body and the muscle that is most likely to be pulled. The deadlift is perhaps the king of all barbell movements. 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. Let’s first try to understand how the Romanian deadlift compares against its conventional counterpart. More and more women are more and more into the squat and deadlift exercise craze for building bigger glutes. 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 … The dumbbell Romanian deadlift will generate metabolic stress and mechanical damage to muscle fibers in your glutes and hamstrings. The flexor pollicis longus, flexor digitorum profundus and flexor digitorum superficialis are the gripping muscles in your forearm. Another great way to save on space is by using adjustable dumbbells. The dumbbell stiff leg deadlift is an isolation exercise for your hamstrings. The dumbbell good morning is an excellent version if you’re just working on your form as you build up to a heavier weight. Position your feet wider than shoulder-width apart with toes pointing slightly outward. Let’s take a closer look at how dumbbell deadlifts may possibly benefit you more than the barbell deadlift and the muscles worked. Buying a barbell and weight plates would put you out much more than dumbbells ever would. Dumbbell Romanian Deadlift Benefits First, the Dumbbell RDL builds your posterior chain. Stiff Leg Deadlift Benefits: 1# Bigger & Stronger Legs . The same goes for your head position. This means keeping your back straight, not arched back or curved forward. 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. Benefits of the Dumbbell Romanian Deadlift. The lift engages all of the major muscle groups, according to exercise physiologist Kevin Farley. 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. Here are a few deadlift variations that target different muscle groups. The muscles worked for this deadlift are primarily the glutes and the hamstrings. The muscles worked for the Sumo dumbbell deadlift are also the glutes and hamstrings as the primary with marginal lower back and quad muscle activation. It will work your full posterior chain, including your back, legs and core, in one movement.If you’re serious in any way about putting on … So if you are looking to build bigger glutes while keeping your legs slender, then you may want to choose the Romanian over the traditional deadlift. While keeping your back and head in a neutral position at all times and your shoulders pulled back and chest out, while actively bending your knees, lower the weights in front of you until they are only a few inches from the floor. 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. This enables you to put extra attention on a muscle that might be weaker on one side of the body. The benefit of using dumbbells, even if you cannot go as heavy as with barbells, is the added mobility and range of motion. Deadlift is one of the best exercises for the butt and the … The benefits of the dumbbell deadlift and the barbell deadlift are many when it comes to building strength and muscle mass. Though both compound exercises are very similar in execution and may work the same muscles, using dumbbells may offer more benefits over using barbells. 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. It is important to feel the stretch in your glutes and hamstrings and get those muscle fibers fired up. Nonetheless, contrary to popular belief, a study from PubMed Central through NBCI on “An electromyographic and kinetic comparison of traditional and Romanian deadlifts” shows that the traditional deadlift actually activates more glute fibers than does the Romanian deadlift. Using dumbbells can give you more flexibility to control the position of the weights you would otherwise not have with a barbell. However, for muscle building purposes, you can simply modify the traditional deadlift by using a somewhat lighter load. Dumbbell Sumo Deadlift Benefits You’re probably wondering what the benefits of dumbbell sumo deadlifts are. So for them, a combination of both dumbbell deadlifts and barbell deadlifts may be the preferred option. 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. 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. Except for the simple fact that you are only using a single leg. Deadlifts… known as the #1 strength building exercise, but also for building great hamstrings and powerful glutes! 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