Dumbbell Deadlift: Is It A Good Muscle Exercise?

Did you know that the average deadlift for men is 150 kg and 89 kg for women! Can you surpass this level? If not, it’s time to hit the gym and master the skill. Deadlifts can have multiple variations, but you should go for a dumbbell deadlift if you are a beginner.

A dumbbell deadlift is a type of muscle exercise to build strength in the lower body. Read the article and know about the benefits, right posture and variations if you want to learn how to do dumbbell deadlifts.

What Are Dumbbell Deadlifts? 

Similar to a barbell deadlift, a dumbbell deadlift works up a large group of body muscles. It is a compound exercise which requires average intensity, and it is an effective workout to include in the overall workout routine. It works up most of the lower body muscles, including : 

Glutes: The dumbbell deadlift targets the muscles forming up the hip area. The glutes bring the hip back to the upright position(standing posture).

Hamstrings: These muscles are present at the back of the tights, and each repetition of the dumbbell deadlift stretches and works up the hamstrings. 

Lower Back: The lower back is also targeted by a dumbbell deadlift, and the muscle improves posture and reduces the chance of back injuries. 

Lats: The lats are the triangular pieces of muscles present on each side of the spine. Practising a dumbbell deadlift with the correct posture can strengthen these shoulder muscles.  

After learning about dumbbell deadlift, let’s see the correct way and posture to practice the exercise.

The Correct Way To Perform Dumbbell Deadlift

Training your body can be strenuous, and training each part of your body can be challenging if you are a beginner. You must know the correct way to do a dumbbell deadlift. 

Hold the dumbbell according to the deadlift variation that you are practising. For e.g., place the dumbbells to your sides if it is a conventional deadlift. If it is a sumo deadlift,  place the dumbbells to your front. 

Straighten the spine and tighten your core. This will ensure the correct posture and will ultimately minimise the chances of injury. It would be best to keep your shoulder blades and spine straight while placing your feet firmly. 

To lift up the weight, push the feet to the floor and straighten your legs while lifting the weight keeping it close to the body. 

After you pull up the weight, hold it and pause before placing the dumbbells back down. 

Even though these steps will guide you to perform a dumbbell deadlift correctly, you must consult your gym trainer before starting the exercise for better results. 

Now that you know the basic steps you must follow to do a dumbbell deadlift correctly, you must also know the variations that are being followed for this exercise. 

Also Read: 6 MOST ULTIMATE FULL BODY WORKOUTS FOR MEN 2022

Dumbbell Deadlift Variations 

Each exercise can have different variations depending on intensity, weight and targeted muscle. A dumbbell deadlift is no exception. There are dumbbell deadlift variations that you must know about before choosing the right one for you! 

• Romanian deadlift: The Romanian deadlift focuses on the hamstring and posterior muscles. There is a slight variation in the posture, as the knees and legs are kept relatively straight. 

• One leg, one arm dumbbell deadlift: This dumbbell deadlift variation focuses on the core and improves balance. This variation involves stretching out one hand and one leg for the waist on the same side while holding the dumbbell.

• Sumo Deadlift: This dumbbell deadlift variation requires you to place your feet shoulder-width apart and hold the dumbbells between your legs. Then follow the basic deadlift steps. This type of dumbbell deadlift mainly targets the hip area. 

• Single-Leg Deadlift: If you want to step up your game and work more on balance, the single-leg deadlift is the suitable dumbbell variation for you. While balancing the weight on one leg, the other leg is raised in the air as you lower the dumbbell. 

So these are the few dumbbell deadlift variations that you can choose from. But before you start to practice the exercise, you must also know the benefits of a dumbbell deadlift. 

Dumbbell Deadlift Benefits

Below listed are a few benefits of a dumbbell deadlift that you should be aware of before getting started. 

The dumbbell deadlift is a resistance exercise with fewer risk chances than other types of deadlifts. 

It is a convenient and beginner-friendly exercise option to tone up the muscles and strengthen the lower body.

It is a good exercise option to gain muscle, as it increases mechanical tension and improves muscle mass. 

Adding a dumbbell deadlift to the exercise can be an excellent option to improve your muscle imbalance which is a little tricky to correct while performing other forms of deadlift exercise. 

Along with these benefits, the dumbbell deadlift is also good exercise if you want to burn calories. This type of deadlift has been proven effective in burning calories. 

Since it focuses on the back and lower body, performing a dumbbell deadlift can also help in improving posture. 

Final Remarks 

From a variety of exercises available, the dumbbell deadlift is one of the most versatile and effective deadlift exercises. Though it has lesser chances of risk and injuries, performing it with the correct posture and stance is necessary.

With that said, what is your opinion on the dumbbell deadlift? Let us know in the comments below.