While the regular version of the dumbbell deadlift is an excellent exercise, there is more than one way to do this move. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Place your dumbbells on the floor about shoulder-width apart. When it comes down to it, results are the most important part of doing deadlifts, right? Instead, here is a step-by-step guide to proper dumbbell deadlift form. Because deadlifts involve so many muscles, they are often thought of as a full-body exercise and are especially useful for developing full-body strength. A back workout consisting of heavy dumbbell rows, dumbbell shrugs, dumbbell Romanian deadlifts, and maybe even good mornings, will definitely build muscle mass in the back and the hamstrings. How to do a dumbbell deadlift with proper form, the muscles worked, it’s benefits and variations . Danielle specializes in interpreting and reporting the latest health research and also writes and edits in-depth service pieces about fitness, training, and nutrition. You can also subscribe without commenting. If using a barbell hurts your back or you can’t seem to get the form right, you shouldn’t force yourself to use it just because it can potentially provide better results in the future. To get the most from any exercise, especially one as important as the dumbbell deadlift, you must do it right. Better posture takes stress off your lower back and also makes you look younger. Notice: It seems you have Javascript disabled in your Browser. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Mediterranean Diet May Boost Heart Health, Actor Kevin Durand's Constant Transformation, Take Baking Soda to Prevent Muscle Soreness, Northern Chill Gives Back to America’s Heroes, Phil Heath Officially Started His Olympia Prep, Breathing Tips From Halle Berry's Trainer, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, HIIT 100s: Carve Up a Chiseled Physique in 6 Weeks, Rotational Dumbbell Straight-Leg Deadlift. Step 2: Bend over and pick up the weights, keeping your core tight and back straight. As you can see, dumbbells work a lot of muscles – most of which are on the back of your body and are collectively called your posterior chain. Increased hand strength can make many otherwise difficult manual tasks much easier, such as opening lids on jars. 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. Can the deadlift be done in the gym, at home, at the park, in public? Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front your thighs. Sadly, this method has a downside too – it comes with balance requirements, and many lifters find the set-up and the execution awkward. These moves may seem simple, but they'll leave you sore. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Muscleandfitness.com is part of American Media, Inc. 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. Without changing the bend in your knees, bend at your hips until your torso is almost parallel to the floor. Your information has been successfully processed! Strength is especially useful for sports. That’s not an impressive deadlift unless you are a female. Especially for deadlifts, as you can start doing some really high volume and mass. Performing the exercise with dumbbells will improve balance and stability on each sides of the body while strengthening the core. To avoid back pain during this exercise, make sure you aren’t rounding your lower back, that your core is braced, and you aren’t trying to lift weights that are too heavy for you. In case you have forgotten or aren’t sure what those muscles are, here’s a list of the main ones involved in this exercise. Being strong makes many everyday activities easier, from lifting bags of groceries to climbing the stairs.