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). You can drop the dumbbells if you fail on the deadlift. According to studies collected by Harvard University, deadlifts improve mobility and balance in adults, ensuring you’ll stay fit and active for longer. 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. So where should you start when learning how to deadlift with dumbbells? Once you know how to do a Romanian deadlift with dumbbells properly, you can improve your balance, boost flexibility, and fortify your muscles. Get access to the latest health and fitness insights, tools and special offers to keep your career moving. Reproduction in whole or in part without permission is prohibited. Never learned how to deadlift with dumbbells before? This is your guide to getting started with the popular barbell workout, Buying guide Famatumi recommends squeezing your glutes as you straight, pushing through the ball and heel of your foot. Are you somebody who's recently taken up walking for fitness, and looking to tackle some big hills? All rights reserved. Make sure to keep your head up with your eyes looking forward throughout the movement. Barbell and dumbbell deadlifts can help to prevent injury due to the specific muscles they strengthen. You don't need a gym or a big heavy barbell to get the benefits of the deadlift. 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. 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. EQUIPMENT: Dumbbell. C. Lower dumbbells in front of … A favorite exercise of mine is the single leg Romanian deadlift with dumbbells. Stand with your knees slightly bent, and your feet placed shoulder-width apart. You will start standing with the dumbbells at your sides. Fitness Standing with a shoulder-width stance, place the dumbbells in front of your feet. 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. Increase your step count with this versatile treadmill, which can handily be stored in the tightest of spaces, Fitness "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. Step 2: Bend over and pick up the weights, keeping your core tight and back straight. 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. Perhaps you're a serious weightlifter who's stuck at home because of the pandemic, unable to access the gym. Stand with feet hip-width apart and knees soft, holding dumbbells in front of hips with palms facing thighs. The hamstring tends to be the weakest muscle on the body and the muscle that is most likely to be pulled. That’s one rep. Bend at the hips and knees, lowering your torso until it’s almost parallel with the floor. 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. The Dumbbell Deadlift . Exercise is very popular among girls, as it perfectly focuses the load on the buttocks. Want to learn how to deadlift properly? This motion […] Learn how to correctly do Dumbbell Deadlift to target Quads, Glutes, Lower back, Total Body with easy step-by-step expert video instruction. How to deadlift with dumbbells. 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 best resistance bands are a great option compared to pricey, bulky dumbbells or barbells, How To The dumbbell Romanian deadlift is more home gym-friendly because dumbbells occupy much less space than a barbell with plates. Here's how he got on. 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. How to Do a Romanian Deadlift A. Stand upright in the hip-width stance. The benefits of incorporating deadlifts 1-2 times a week are huge. From this position, stand up straight without changing the shape of your back. The best elliptical machines can transform your home workouts - and there's still time to save before the holidays! Standing with a shoulder-width stance, place the dumbbells in front of your feet. England and Wales company registration number 2008885. It is suitable for the experienced lifters who want to increase their muscle size and strength. Follow our step-by-step guide below, which will show you how to deadlift with dumbbells in a controlled and safe manner. While warming up before a gym session is very important anyway, it's especially important when learning how to deadlift with dumbbells, kettlebells, a barbell or any other significant amount of weight due to the strain on your back. The dumbbell stiff leg deadlift works your hamstrings, glutes, and your lower back. 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. Since deadlifts work both the front and back of your body, they’re especially good for posture. If your grip strength does not allow you to lift higher weights, you may use lifting straps. How to do Dumbbell Romanian Deadlift: Step 1: Start with the dumbbells on the floor in front of you, feet shoulder-width apart. The best exercise bikes will have you spinning, burning calories and toning your legs with minimal risk of injury, Deal 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.. Dumbbell Romanian Deadlift (RDL) Introduction. Allow your arms to hang down in front of your knees and shins. It also builds up muscle in your legs, bum and lower back, preventing posture problems and back pain in later life. 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. dumbbell deadlift is a exercise for those with a intermediate level of physical fitness and exercise experience. This variation does not require a ton of weight, and a pair of heavy dumbbells can produce a great workout. Pick up a pair of dumbbells with an overhand grip and hold them in front of your sides. By CrossFit November 10, 2019. 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. Dumbbell Straight-Leg Deadlift. The best fitness tracker deals and fitness watch deals in one place, Fitness Dropping your hips slightly, reach down and hold the dumbbells using a pronated grip. Start with a pair of dumbbells, weighing about 30-45 lbs and gradually work your way up. Keeping spine in neutral position and squeezing shoulder blades, start sending the hips back. The dumbbell Romanian deadlift is an excellent alternative to the barbell deadlift. Romanian Deadlift With Dumbbells The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. Because it works lots of muscle groups at the same time, it even boosts your metabolism to help you with your fat loss goals. How To Dumbbell RDL: Take two dumbbells according to your lifting strength, and place them in front of you close to 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. © Future Publishing Limited Quay House, The Ambury, Bath BA1 1UA. Deadlifts work your posterior chain. Twitter Mail. Since the deadlift targets the lower back and hamstrings it can help to reduce injuries to these areas. Lighter weight. 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. Being cold sucks big time. How to do Deadlifts with Dumbbells. 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. Can be easily performed at home because the dumbbells are lighter and take up less space than a barbell. By lowering the weight to something below what you could potentially handle , the risk of … The Dumbbell Romanian Deadlift improves hip mobility, hamstring flexibility and improves any muscular imbalances. Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs. One of the main muscles dumbbell deadlifts target are your glutes. © 2020 (101Exercise.com). Stay warm while running off-road in the coldest weather by layering up with these essential items. Pick up a pair of dumbbells with an overhand grip and hold them in front of your sides. Dumbbell deadlifts are isometric exercises that target practically all of the major muscles. Do not the arch neck or curl your chin while performing the movement. The Dumbbell Romanian Deadlift is used to develop the strength of the posterior chain muscles, including the hamstrings, gluteus, lumbar spine and adductors. Squeeze shoulder blades together to keep spine in a neutral position. How to Do a Conventional Dumbbell Deadlift A. TARGETS: Hamstrings. Buying guide Deadlifts with dumbbells work out your legs, back, forearms and glutes all at the same time. 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. Also, it perfectly develops coordination, and does not cause compression load on the vertebrae. Stand with your knees slightly bent, and your feet placed shoulder-width apart. You should lower yourself into position slowly, in a controlled manner. 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. 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. Ensure that your head is in a straight line with the spine. The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. 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. “Keep your feet shoulder-width apart and soften your knees. One of the greatest exercises out there is the dumbbell Romanian deadlift. 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. B. B. Want to start training your lower body? Make sure you keep your back in a neutral position, taking care not to round it. your potential gains increase substantially. Instead of loading up a barbell with heavy weights, the dumbbell deadlift is performed with two dumbbells on either side of the body. Dumbbells should be shoulder-width apart and either side of your feet. Dropping your hips slightly, reach down and hold the dumbbells using a pronated grip. How to do a Conventional Deadlift with Dumbbells (Step-by-step instructions) Place a pair of dumbbells on the floor in front of you. As a result, the dumbbell version is an ideal exercise for the beginners. Here’s how to do squats, along with variations and common mistakes, Buying guide Whatever your fitness level, age, gender or sport of choice, you can benefit from learning how to deadlift with dumbbells. Bend at the hips and knees, lowering your torso until it’s almost parallel with the floor. Bend at the hips and knees, lowering your torso until it’s almost parallel with the floor. A barbell isn’t the only option for doing your deadlifts. Deadlifting just the bar is similar to dumbbell deadlifting 20 pounds in each hand (kind of). Hold it for 10-15 seconds and repeat the movement on the other side, performing the stretch three times. Although both the deadlifts involve the same movement, the dumbbell version requires you to engage your stabilizer muscles more to keep the dumbbells still. Deadlifts are potent exercises that can be done at the gym. Start with a pair of dumbbells, weighing about 30-45 lbs and gradually work your way up. Then, when you begin adding weight plates, resistance bands, etc. Increases grip strength by engaging your forearms, making them become prominent. Speaking of your back, try to keep it carefully neutral throughout the exercise to help prevent injury. Since it increases your strength and endurance, you will be able to do daily activities without getting tired. Although you might not actually lose any weight, you will get fitter and stronger because the process of building muscle actually burns fat. And as women age, we become susceptible to osteoporosis and the curving of the back. The dumbbell deadlift does not let you lift higher weights because most gyms do not have dumbbells weighing more than 100 lbs. And back pain in later life when learning how to correctly do deadlift. Shoulder-Width stance, place the dumbbells do not swing away from the ground while up! 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