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). When performing exercises involving the use of heavy weights, it is especially important that you know how to do them correctly. When it comes to the benefits of the dumbbell Romanian deadlift, I feel I should cover Romanian vs conventional deadlift in general and dumbbell vs barbell Romanian deadlift. This deadlift helps in training glutes and hamstrings, that leads to … You can also either use one or two dumbbells for this DB deadlift. The Deadlift works your lower and upper body, including your back muscles. So investing in some dumbbells to use at home is a feasible option. Repeat for 6 to 12 reps and 3 to 4 sets, or whatever workout routine you may be following. Raise back up to the starting position and repeat. Is there a better way to do deadlift exercises to build bigger glutes and hamstrings? 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. 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. Each exercise varies only slightly in execution, but all work the muscles they target very effectively. The flexor pollicis longus, flexor digitorum profundus and flexor digitorum superficialis are the gripping muscles in your forearm. So for them, a combination of both dumbbell deadlifts and barbell deadlifts may be the preferred option. And never arch or round your back during any of these exercises. This deadlift is also performed without dropping the weight to the ground and without pausing. For an even more core-orientated dumbbell deadlift, strength coach Tony Gentilcore recommends the suitcase deadlift. 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. Also see my Top 10 Sandbag Lunges for Bigger Glutes & Smaller Waist. The glutes are your butt muscles and the muscle group includes your gluteus maximus, medius and minimus. Never go for the heavier weights and start exercising without warming up. 1. I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. Keep weights pulled in at the front or side of your legs and not out in front of your body. Before touching the floor, drive straight back up using your quads while keeping your back and neck neutral, and squeeze your glutes in the top position. This trains the anti-rotation function of your core and works the oblique muscles at the side of your midsection. So let’s check out the many benefits dumbbell deadlifts have to offer. It’s made up of the Gluteus Maximus, Gluteus Medius, and the Gluteus Minimus. The Dumbbell Romanian Deadlift is a fantastic compound movement to include into your back day or full body training routine as it strengthens the posterior chain muscles. 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. 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? This keeps the load off your back and puts more tension on the targeted muscles such as quads, glutes, and hamstrings. The muscles worked for this deadlift are primarily the glutes and the hamstrings. Additionally, you also have the option of using 1 or 2 dumbbells for this exercise. Deadlifts are traditionally performed with a barbell. Position your feet wider than shoulder-width apart with toes pointing slightly outward. 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 … Performing this nonstop for 6-10 reps with constant tension on your muscles creates what is known as hypertrophy. Always keep your core muscles tight when performing deadlifts. The posterior chain means the often neglected muscles of the back half of your body (because you cannot see them in the mirror.) Unilateral training gives you the option to train muscles independently. As a result, you can practice focusing on your hamstrings during the deadlift motion. While hinging at the waist, keep your knees slightly bent, and lower the weight to within a few inches off the floor. Always keep your head aligned with your spine. This exercise is very similar to the Romanian deadlift. Between the two, the barbell deadlift is obviously the more popular exercise. If you're feeling dumbbell deadlifts in your lower back, it's probably a sign you aren't activating your glutes, notes Ryan Starnes of Integrative Personal Training. 3. Doing a standard deadlift can make you feel somewhat restricted. Simply put, the better deadlift is the one that best suits your individual needs and fitness goals. It takes more work to maintain an upright torso and flat back, which puts increased strain on your core. The dumbbell Romanian deadlift will generate metabolic stress and mechanical damage to muscle fibers in your glutes and 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. So in this case, you can work each leg separately when using dumbbells for your deadlifts. Using dumbbells can give you more flexibility to control the position of the weights you would otherwise not have with a barbell. 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. The muscles worked for the Romanian dumbbell deadlift are the quads as the primary with marginal lower back and glute muscle activation. Slowly lower the weights, while bending at the knees and forcing your hips back to generate the additional stretch in your glutes. 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. To do a dumbbell deadlift right, start by standing over the barbell with your feet under the bar. However, remember that the traditional deadlift also activates your quads more than the Romanian. The Romanian deadlift is basically a traditional deadlift but without letting the weight ever touch the floor between reps. Again, always keep your back and head neutral with shoulders pulled back. 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. Basically, don’t bend your head back to look up when lowering your weights. Dumbbell Romanian Deadlifts Benefits. 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. This can compromise your form and cause your back to round forward. The Dumbbell Romanian Deadlift improves hip mobility, hamstring flexibility and improves any … This should have a beneficial knock-on effect on your conventional deadlifts, increasing core stability, balance, and improving symmetry. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few. The first thing that comes to mind when you hear the word deadlift is more often than not a barbell loaded with 45s. This can help you actively lift weights and increase the tension on your hamstrings, which will only increase your gains. 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. The benefits of the dumbbell deadlift and the barbell deadlift are many when it comes to building strength and muscle mass. Depending on your individual needs and fitness goals, you may want to consider performing dumbbell deadlifts if you haven’t already. The muscles worked for the stiff leg dumbbell deadlift are the glutes and hamstrings as the primary with marginal lower back and quad muscle activation. One of the major muscles the Dumbbell Deadlift is the glutes. Thus, resulting in muscle growth. Due to the fact that your hands are working independently, gripping dumbbells is harder than gripping a barbell. And suppose you workout at home with dumbbells only, then dumbbell deadlifts would be a great option for training the entire body. Reach down to grab the dumbbell using one hand, keeping your back arched and abs tight. Second, increasing the strength of your posterior chain corrects muscle imbalances. As a result, this could lead to unwanted injuries to the elbow or bicep tears. Is the Dumbbell Deadlift better than the Barbell Deadlift? In this way, you can concentrate more on the exercise and muscles being worked with this deadlift without being distracted by keeping your balance. 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. Lastly, dumbbell deadlifts will help you work on your grip strength, which can be difficult to maintain especially if you’re lifting heavier weights. But also gives you the opportunity to use the other free hand to support your balance. However, that does not necessarily mean it is the better choice. Plus, if you’re in a crunch, you could start with only the single leg dumbbell deadlift, and buy one dumbbell for the weights you need rather than a set of 2 for each. The Sumo Dumbbell deadlift will target your glutes differently and in most cases help you feel the stretch more easily since your feet are positioned much wider apart than any of the other deadlifts. 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. 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. We have already learned that when performing deadlifts to grow muscles, it is better to perform exercises that leave your muscles under constant tension. Always keep your back and head neutral when performing all deadlift variations. Thus, it’s more about building strength than building bigger glutes or hamstrings. But in case, you don’t have a barbell and weight plates with you. The single leg dumbbell deadlift is very similar to the stiff leg deadlift. In the above text, the benefits of dumbbell deadlift press workout have been spelt out. Obviously, the better choice for them would naturally be the barbell deadlifts. The Deadlift works more muscles than any other exercise, including the squat. Here are seven benefits of this fantastic exercise. The Sumo dumbbell deadlift is another great way to target your glute muscles. And then you have athletes and powerlifters whose primary concern is strength and power. The stiff leg deadlift is by far the most popular deadlift, especially among females when it comes to building bigger glutes. The dumbbell deadlift exercise is a great way to get … Mike Samuels started writing for his own fitness website and local publications in 2008. 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). The various exercises above are very effective workouts for targeting your quads, glutes, and hamstrings. Again, this will help prevent injuries but also helps assist in keeping your spine neutral. The same goes for your head position. Being strong makes many everyday activities easier, from lifting bags of groceries … … 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. Squeezing your glutes at the top of each exercise is a great way to keep your glutes activated. A better method is to concentrate more on squeezing your glutes. Between each rep try squeezing your glutes at the upright position before lowering the weight again. 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. In this way, you can better control your center of gravity for proper weight distribution. 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