Dumbbell Deadlift: 9 Steps to Follow to Develop Muscles like a Pro

    Build Your Body with Dumbbell Deadlift

    As one of the most effective body-building exercises, the dumbbell deadlift is popular among the fitness freaks aspiring to build muscles. Exercise with a pair of dumbbells is the best way to develop muscles in your body. And deadlifting, on the other hand, is one of the finest exercises to enhance endurance, we must say. And interestingly, you do not need gym equipment for this exercise all the time. You can simply do it with your bunch of books or heavy bag.

    What is Dumbbell Deadlift?

    It is a strength exercise that is perfect for shaping the bodies like a pro. It strengthens your body from the core. From glute, hamstring to other muscle groups in the body is developed with it. Now, if you are a beginner, you may have a simple question like what dumbbell deadlift actually is. Well, it is a hardcore weight-lifting exercise with a pair of dumbbells strengthening the muscles of the body.

    dumbbell deadlift
    My Fitness Pal Blog- Dumbbell Deadlift

    From sportsperson to powerlifting competitors, everybody performs this to get their muscles into shape. If you have heard of barbell deadlifts or have practiced them, the dumbbell deadlift is quite similar to it. Just replace the barbell with a pair of dumbbells and follow the essential techniques!! Yes, a dumbbell deadlift has a wide range of benefits but to achieve that you must do it properly. Without proper technique, it may cause strain and other health inconveniences for you as well.

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    The Benefits of Dumbbell Deadlift:

    So, to know more about this body-building exercise, let’s get into its benefits. Then, we will proceed with how to perform the dumbbell deadlift perfectly. Here are the benefits mentioned:

    • Improves the posture of the overall body
    • Strengthens the complete posterior chain comprising the lower part of the back, glutes, and hamstrings
    • Improves the core strength involving the core completely in it
    • Enhances the grip strength as it engages the forearms

    How to do Dumbbell Deadlift: a Step-by-step Guide

    If you are a beginner, start with light-weight loads. Once you get used to the movement, increase the weight. However, if gradually you want to make it more challenging, try dumbbell deadlift in a staggered position. You can also try to do it standing with one leg.

    Anyways, later, we will discuss the variations of the dumbbell deadlift. So, here is how to do a basic dumbbell deadlift.

    Step 1: Begin with a pair of dumbbells holding firmly by hand grips.

    Step 2: Then, stand with your feet at a hip-width distance.

    Step 3: Hold the dumbbells strongly in front of your hips and facing thighs.

    Step 4: Then, squeeze your shoulder blades together. It lets the spine stay at a neutral position.

    Step 5: Then, inhale and hinge at the hips first.

    Step 6: Next, move forward towards the knees. Hinge at the knees to lower down the dumbbells.

    Step 7: Lower the dumbbells along the front of the legs keeping your torso parallel to the ground.

    Step 8: Then, exhale and get back to the standing position driving through the mid-foot. Throughout this, keep your spine neutral and the dumbbells close to your body.

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    Step 9: Finally, squeeze the glutes and extend the hips and knees fully.

    While performing these steps, keep your head straight in line along with the spine. Avoid bending head, arching neck, or curling chin to the chest. The usual purposes for dumbbell deadlift are building strength or enhancing endurance.

    For Endurance:

    Perform 3 sets of 12-15 reps with heavyweights.

    For Strength:

    Perform 3-5 sets of 5 reps.

    The Variations of Dumbbell Deadlift

    Now, if you are a pro with the traditional way of the deadlift, try some variations. Dumbbell deadlift is known for its versatility. You can do it in many ways. Some of the types focus specifically on different muscle parts like hamstrings. Here are some of the variations described.

    Single-leg Dumbbell Deadlift: It is an interesting variation of the exercise. Raise one leg off the ground and stretch it to backward. It improves the balance of your body.

    dumbbell deadlift
    Popsugar- Single leg Dumbbell Deadlift

    Single-arm Dumbbell Deadlift: It is another advanced version of basic deadlift with dumbbells. Place a dumbbell between your legs and perform press and pull movement. It enhances the endurance of the body.

    Dumbbell Suitcase Deadlift: To perform this, hold the dumbbells at your two sides like suitcases. It enhances the general strength of the body.

    Dumbbell Burpee Deadlift: This is one of the most challenging variations of the dumble deadlift. This incorporates plank along with lifting the weights.

    First, rest your body at a plank position holding the dumbbells as a support on the ground. Then, jump forward to the sitting position stretching your hips. Next, from that position, perform the traditional deadlift.

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    Dumbbell Deadlift vs. Barbell Deadlift

    Often, a debate comes around. Which one is more effective to build muscles? Dumbbell deadlift or burpee deadlift? Well, both of them comprise similar kinds of movement and work well in building muscles. However, the dumbbell deadlift is perfect for beginners as the weight limit is limited for this. Mostly, the gyms have dumbbells up to 100 lbs. Also, exercise is versatile enough. So, you won’t get bored. On the other hand, a barbell deadlift allows you to lift higher weights. So, it is recommended for experienced weight-lifters to develop and maintain their muscles.

    Wrapping it up

    So, if you are planning to shape your muscles, go for a dumbbell deadlift. Hope this article has enriched you with detailed information regarding it. Before the weight-lifting exercises, you can also try some cardio to warm up your body. To learn about some of the best cardio exercises for men, click here.


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