Traditionally, the deadlift is performed with a barbell, but you can also do the exercise with dumbbells. For example, if the barbell is still too heavy for you or if you only have dumbbells, which may be the case if you train at home. In this article, we will go through the dumbbell deadlift step by step.

WHY DE DUMBBELL DEADLIFT?

The deadlift is a compound exercise known for its ability to work multiple muscle groups simultaneously in both the upper and lower body, making it one of the most effective exercises for building overall strength and muscle mass. Read this article to learn more about the benefits of deadlifting.

The dumbbell variation is in principle not inferior to the standard deadlift with barbell. Moreover, the version with dumbbells is easier to perform: you only need to grab a set of dumbbells from a rack and you can start. The dumbbell deadlift is less suitable if you train really hard, for muscle growth and/or strength.

WHICH MUSCLES?

The dumbbell deadlift, like the barbell deadlift, is an all-round exercise that trains multiple muscle groups throughout your body, namely the:

upper back (traps and rhomboids);
broad back muscle (lats);
rear delts;
spinal erectors;
hamstrings;
buttocks (glutes);
core;
forearms (grip strength).

AND ALSO

In the initial phase of the deadlift movement, the quadriceps also lend a helping hand, namely by extending the knees.

To a lesser extent, your shoulders and calves are also involved in the exercise.

Deadlifts can also reduce the risk of injury, particularly to the hamstrings and knees.

EXECUTION

The execution of the dumbbell deadlift seems simple, but there are still a number of things you need to pay attention to. Below we do the exercise step by step.

SET-UP

Grab two dumbbells from a rack;
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at an angle in front of you;
Move your hands in front of your thighs with your palms facing you, so that the dumbbells rest gently against your legs, directly under your shoulders;
Look straight ahead;
Keep your back straight and never let it round. To do this, keep your chest straight and up;
Take a deep breath and engage your core.

DESCEND

Bend down and lower your hips, slightly arching your lower back;
Continue lowering until the dumbbells are 6 to 8 inches off the floor.

LIFT

Explosively push your body up by pushing your heels forward;
Exhale;
Keep your arms straight, your lower back slightly hollow, and your core engaged;
Once at the top, tense your back by moving your shoulder blades back;
Take a deep breath to do the next repetition.

VARIANT: STIFF-LEGGED DUMBBELL DEADLIFT

The stiff-legged dumbbell deadlift is similar to a regular dumbbell deadlift, but differs in that you keep your legs almost straight throughout the workout.

This variation is considered more of a lower back exercise and is done last in most leg routines.

PROGRAMMING

The (dumbbell) deadlift is often done during a leg workout. But realize that with the deadlift you also train your upper body, especially the back. That is why the deadlift fits best in a full body workout.

Dumbbell deadlift