{"id":174005,"date":"2022-11-19T00:34:45","date_gmt":"2022-11-19T05:34:45","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=174005"},"modified":"2022-11-19T00:35:00","modified_gmt":"2022-11-19T05:35:00","slug":"dumbbell-deadlift","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/","title":{"rendered":"How to Do the Dumbbell Deadlift for Size and Strength"},"content":{"rendered":"<p>The barbell deadlift is the king of the jungle when it comes to pulling exercises. It&#8217;s a primary movement with the potential to move the most weight. Plus, it\u2019s a competition lift in powerlifting, along with the back squat and bench press. The classic deadlift will always be popular.<\/p>\n\n\n\n<p>But if you\u2019re looking for a deadlift variation that\u2019s easier on the spine, <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"163733\">builds muscle<\/a> in your upper and lower body, improves posture, and helps to boost your barbell deadlift, trade the bar for a pair of dumbbells.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_2004106775.jpg\" alt=\"two people in gym doing dumbbell deadlift\" class=\"wp-image-174199\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_2004106775.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_2004106775-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: MDV Edwards \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>The dumbbell deadlift is an overlooked exercise that can increase muscle and strength while providing less compressive load on your spine. It allows you to train the same movement pattern with reduced lower back strain compared to the barbell exercise.<\/p>\n\n\n\n<p>Here&#8217;s a closer look at the dumbbell deadlift including how and why it&#8217;s done, what not to do, programming tips, and more. mistakes to avoid. It&#8217;s time to be reminded why &#8220;the deadlift&#8221; is not all about the barbell.<\/p>\n\n\n\n<ul>\n<li><strong><a href=\"#1\">How to Do the Dumbbell Deadlift<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#2\">Dumbbell Deadlift Mistakes to Avoid<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#3\">How to Progress the Dumbbell Deadlift<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#4\">Benefits of the Dumbbell Deadlift<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#5\">Muscles Worked by the Dumbbell Deadlift<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#6\">How to Program the Dumbbell Deadlift<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#7\">Dumbbell Deadlift Variations<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#8\">Frequently Asked Questions<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor1how-to-do-the-dumbbell-deadlift\"><a id=\"1\" class=\"linkj\"><\/a>How to Do the Dumbbell Deadlift<\/h2>\n\n\n\n<p>Here&#8217;s a step-by-step guide for performing the dumbbell deadlift with safe and effective technique. This movement is performed &#8220;suitcase-style&#8221; with a pair of dumbbells by your sides.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"step-1-nail-the-setup\">Step 1 \u2014 Nail the Setup<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_2219730969.jpg\" alt=\"person in gym holding two dumbbells\" class=\"wp-image-174201\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_2219730969.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_2219730969-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: MDV Edwards \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>Stand up straight with a dumbbell in each hand, facing your hips with your arms down by your sides. Pull your shoulders down away from your ears, puff your chest up, and firmly grip the weights. Begin with your legs straight but not fully locked out and grip the floor with your feet to create tension in your glutes.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p><strong>Form Tip: <\/strong>Starting this exercise with good posture is vital. Pinch your shoulder blades together to open your chest and create a neutral spine. Stand &#8220;tall&#8221; looking straight ahead.<\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"step-2-control-the-descent\">Step 2 \u2014 Control the Descent<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_2218242821.jpg\" alt=\"person in gym doing dumbbell leg exercise\" class=\"wp-image-174202\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_2218242821.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_2218242821-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: MDV Edwards \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>Push your glutes toward the wall behind you and hinge at your hips. Keep your arms straight and allow the weights to &#8220;slide&#8221; alongside your legs. Keep your shoulders back and down \u2014 don&#8217;t allow the weights to pull your arms out of position.<\/p>\n\n\n\n<p>Focus on feeling your hamstrings stretch as you lower the weights. As the weights approach your knees, bend your legs to reach a lower position. Don&#8217;t force your way to the bottom or sacrifice form, but if you can touch the weights to the ground without losing your posture, that&#8217;s an excellent goal. <\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p><strong>Form Tip<\/strong>: The barbell deadlift has no significant eccentric contraction (lowering phase), but the dumbbell deadlift is all about the eccentric. Feeling tension in your hamstrings is critical because, if you are not, it means the movement isn&#8217;t coming from the target muscles.<\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"step-3-pull-and-lockout\">Step 3 \u2014 Pull and Lockout<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_342679016.jpg\" alt=\"long-haired person in gym doing deadlift with dumbbells\" class=\"wp-image-174203\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_342679016.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_342679016-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Undrey \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>Push your feet through the floor to reverse the movement. Drive your hips forward and keep your shoulders pulled back to &#8220;un-hinge.&#8221; Ensure you finish at the top by squeezing your glutes, not your lower back. The dumbbells should remain near the sides of your legs throughout the repetition.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p><strong>Form Tip: <\/strong>When returning upright, avoid simply &#8220;standing up&#8221; like a squat. Imagine squeezing your armpits together to ensure a neutral spine and to prevent your hips from shooting up too quickly.<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor2dumbbell-deadlift-mistakes-to-avoid\"><a id=\"2\" class=\"linkj\"><\/a>Dumbbell Deadlift Mistakes to Avoid<\/h2>\n\n\n\n<p>The main thing to remember with the dumbbell deadlift is performing a hinge, not a squat. This requires using your glutes and hamstrings as intended, and keeping your body in the proper position. Lifting out of position creates most problems.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"squatting-the-weight\">Squatting the Weight<\/h3>\n\n\n\n<p>There is nothing &#8220;wrong&#8221; with doing a dumbbell squat, unless you actually intended to do a dumbbell deadlift and performed a squat accidentally. You end up changing the exercise focus and not achieving your goal.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_235519648.jpg\" alt=\"long-haired person in gym squatting with dumbbells\" class=\"wp-image-174197\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_235519648.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_235519648-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: lunamarina \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>Some lifters tend to move the weight by squatting with a deep knee bend and an upright torso. Instead, you should be hinging at the hips and getting your torso nearly parallel to the ground while keeping their knees only slightly bent. When the dumbbell deadlift is performed correctly, it&#8217;s a glute and hamstring exercise. When it&#8217;s performed incorrectly, with a squat, it becomes an exercise for the quadriceps.<\/p>\n\n\n\n<p><strong>Avoid it: <\/strong>Pay attention to the muscles you feel stretching and contracting during each repetition. <strong>Your hamstrings and glutes should be doing much more work than the quads<\/strong> on the front of your thighs. Performing this exercise sideways to a mirror, or recording a video of your training, may also help you determine whether you\u2019re squatting and not hinging<em>.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"losing-tension\">Losing Tension<\/h3>\n\n\n\n<p>Maintaining muscular tension is the key with most strength exercises, and the dumbbell deadlift is no different. Keeping your upper back engaged, maintaining a neutral spine, and feeling your feet screwed into the floor are keys to a properly performed dumbbell deadlift.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_2145519311.jpg\" alt=\"muscular person in gym doing dumbbell back exercise\" class=\"wp-image-174198\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_2145519311.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_2145519311-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: MDV Edwards \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>As you lower and lift the weight, the entire back side of your body should feel tense \u2014 from your feet up through your hamstrings and glutes, to your abs, lower back, and shoulders.<\/p>\n\n\n\n<p><strong>Avoid it<\/strong><em>: <\/em>Squeeze your arms to your sides, like you&#8217;re <strong>bringing your armpits together through your body<\/strong>. This will engage your upper back and lats, which helps to keep your upper body in a strong position. Trying to grip the floor with your feet, even when you&#8217;re wearing shoes, will also help to provide a stable base with good total-body position.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor3how-to-progress-the-dumbbell-deadlift\"><a id=\"3\" class=\"linkj\"><\/a>How to Progress the Dumbbell Deadlift<\/h2>\n\n\n\n<p>The key to the dumbbell deadlift and most other strength exercises is adding more muscle-building tension and providing progressive overload (gradually challenging yourself by doing more work). Here are a few ways to progress other than adding weight or doing extra reps.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bodyweight-hip-hinge\">Bodyweight Hip Hinge<\/h3>\n\n\n\n<p>If you have yet to master the hinge movement, go back to <a href=\"https:\/\/breakingmuscle.com\/best-bodyweight-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"163734\">bodyweight training<\/a> before adding the dumbbell deadlift. Using a wall as a reference point is a good way to learn how to lead with your hips.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Louisiana Personal Trainer- Wall Hip Hinge With Stick\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_aUC5iwfwFuY\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaUC5iwfwFuY%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/aUC5iwfwFuY\" \/><meta itemprop=\"duration\" content=\"PT24S\" \/><meta itemprop=\"uploadDate\" content=\"2021-01-24T21:45:23Z\" \/><\/div><div id=\"lyte_aUC5iwfwFuY\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaUC5iwfwFuY%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Louisiana Personal Trainer- Wall Hip Hinge With Stick<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/aUC5iwfwFuY\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaUC5iwfwFuY%2F0.jpg\" alt=\"Louisiana Personal Trainer- Wall Hip Hinge With Stick\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Using the wall and the stick provide reference points to help you get into a good hip hinge. https:\/\/balanceguytraining.com\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>This simple-looking drill will help teach your body the difference between a true hinge movement and a <a href=\"https:\/\/breakingmuscle.com\/back-squat-vs-front-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"163735\">squat<\/a>. Focus on pushing your hips back and keeping your hands sliding along your legs while keeping your spine stiff.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tempo-dumbbell-deadlift\">Tempo Dumbbell Deadlift<\/h3>\n\n\n\n<p>Every repetition of an exercise has four components: the eccentric or lowering portion, the stretched position, the concentric or lifting portion, and the lockout. Manipulating how long each component takes is called tempo lifting, and it can be an effective training method when the dumbbells at your gym only go so high.\u00a0<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Dumbbell Tempo Deadlift\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Sjt7M2EI3NE\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FSjt7M2EI3NE%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Sjt7M2EI3NE\" \/><meta itemprop=\"duration\" content=\"PT58S\" \/><meta itemprop=\"uploadDate\" content=\"2020-03-17T22:41:17Z\" \/><\/div><div id=\"lyte_Sjt7M2EI3NE\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FSjt7M2EI3NE%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Dumbbell Tempo Deadlift<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/Sjt7M2EI3NE\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FSjt7M2EI3NE%2F0.jpg\" alt=\"Dumbbell Tempo Deadlift\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Movement Library: Dumbbell Tempo Deadlift\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>For example, perform a dumbbell deadlift with a 4-3-3-1 tempo. You take four seconds to lower the weight, hold the bottom position for a three-second pause, take three seconds to stand upright, and pause for one second. This puts your glutes and <a href=\"https:\/\/breakingmuscle.com\/best-hamstring-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"163736\">hamstrings<\/a> through a longer time under tension which can increase muscle growth. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3285070\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"163737\">1<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"single-arm-suitcase-deadlift\">Single-Arm Suitcase Deadlift<\/h3>\n\n\n\n<p>Holding the weight in one hand does two things. First, you must train each side independently, which means more opportunities to strengthen any imbalances between sides and, hopefully, add more overall muscle and strength.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"How to do Suitcase Deadlifts Using a Dumbbell\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Z5b3czk7hkY\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FZ5b3czk7hkY%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Z5b3czk7hkY\" \/><meta itemprop=\"duration\" content=\"PT2M10S\" \/><meta itemprop=\"uploadDate\" content=\"2021-08-31T16:34:47Z\" \/><\/div><div id=\"lyte_Z5b3czk7hkY\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FZ5b3czk7hkY%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">How to do Suitcase Deadlifts Using a Dumbbell<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/Z5b3czk7hkY\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FZ5b3czk7hkY%2F0.jpg\" alt=\"How to do Suitcase Deadlifts Using a Dumbbell\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Keith and Andrew from Seriously Strong Training teach you how to do Suitcase Deadlifts using a dumbbell in this short video. Suitcase deadlifts are great for strengthening your core because it is loaded heavily on one side and have great carryover to the rigors of daily life. Want more hamstring exercises? Check out this article: https:\/\/seriouslystrongtraining.com\/6-best-hip-dominant-exercises-to-build-glutes-hamstrings\/ Visit our website for more fitness-related information: https:\/\/seriouslystrongtraining.com\/ Follow us on social media: https:\/\/www.facebook.com\/SeriouslyStrongTraining\/ https:\/\/www.instagram.com\/seriouslystrong\/\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Second, you add an anti-rotation, anti-lateral flexion component to the exercise because the single-sided load with try to pull, rotate, and shift your core toward the weight. Resisting this pull and maintaining a stable torso can improve core stability and strength.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"b-stance-dumbbell-deadlift\">B-Stance Dumbbell Deadlift<\/h3>\n\n\n\n<p>Single-leg deadlifts are challenging because you must have great balance to perform them well. Enter the B-stance dumbbell deadlift, which helps your stability and balance while still putting more focus on the front working leg.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"B Stance DB RDL | fitdesignbyannie | Annie Miller\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_9fpVKUw9m_k\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9fpVKUw9m_k%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/9fpVKUw9m_k\" \/><meta itemprop=\"duration\" content=\"PT34S\" \/><meta itemprop=\"uploadDate\" content=\"2018-07-18T14:14:54Z\" \/><\/div><div id=\"lyte_9fpVKUw9m_k\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9fpVKUw9m_k%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">B Stance DB RDL | fitdesignbyannie | Annie Miller<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/9fpVKUw9m_k\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9fpVKUw9m_k%2F0.jpg\" alt=\"B Stance DB RDL | fitdesignbyannie | Annie Miller\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"anniemiller.co\/built-by-annie\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>This modified stance delivers all the benefits of a single-leg deadlift without having to worry about losing your balance.\u00a0Focusing the work on each leg separately will also help to address any strength or muscle discrepancies between sides.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor4benefits-of-the-dumbbell-deadlift\"><a id=\"4\" class=\"linkj\"><\/a>Benefits of the Dumbbell Deadlift<\/h2>\n\n\n\n<p>The dumbbell deadlift can deliver some big benefits when the exercise is performed as a consistent part of your training program.\u00a0Here are some reasons to grab the dumbbells instead of the barbell.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"better-hinge-technique\">Better Hinge Technique<\/h3>\n\n\n\n<p>The dumbbell deadlift helps develop the hinge technique using relatively lighter weights because some lifters struggle to maintain a neutral spine once the load gets heavy. Dumbbell deadlifts can make you more aware of any form deviations, like when the dumbbells&#8217; path may change.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sbi-embed-wrap\"><blockquote class=\"instagram-media sbi-embed\"  data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CcRQYVsDdTT\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CcRQYVsDdTT\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CcRQYVsDdTT\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Coach Jackson (@redemptionfitnesswellness)<\/a><\/p><\/div><\/blockquote><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/div>\n<\/div><\/figure>\n\n\n\n<p>The dumbbells act independently as opposed to the barbell deadlift, which keeps you more aware of your body\u2019s position throughout the lift. This develops better total-body awareness and control.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"increased-upper-back-engagement\">Increased Upper Back Engagement<\/h3>\n\n\n\n<p>The dumbbell deadlift requires rock-solid upper back strength because the dumbbells can swing and cause you to lose position. Locking in your upper back and shoulder muscles can prevent this.<\/p>\n\n\n\n<p>The dumbbell position, with a neutral-grip alongside your legs, can make you aware of your shoulder and back position compared to a barbell. Ultimately, this leads to a stronger back and better, safer deadlift technique.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"better-grip-strength\">Better Grip Strength<\/h3>\n\n\n\n<p>Performing dumbbell deadlifts, especially for higher reps, can deliver gains in grip strength. Your grip strength is challenged by holding onto individual dumbbells, rather than  so your stronger hand can\u2019t pick up the slack to perform each rep.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"decreased-joint-strain\">Decreased Joint Strain<\/h3>\n\n\n\n<p>Holding dumbbells with a neutral-grip at your sides, instead of holding a barbell with a palm-down grip in front of your body, puts your shoulders and upper body in a more stabilized position.<\/p>\n\n\n\n<p>This decreases the strain on your lower back by reducing the compression and shearing forces. This is a similar benefit of the <a href=\"https:\/\/breakingmuscle.com\/trap-bar-deadlift\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"163738\">trap bar deadlift<\/a>, but can be accomplished much easier with dumbbells since not all gyms provide a trap bar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor5muscles-worked-by-the-dumbbell-deadlift\"><a id=\"5\" class=\"linkj\"><\/a>Muscles Worked by the Dumbbell Deadlift<\/h2>\n\n\n\n<p>There is almost no a muscle untouched when performing the <a href=\"https:\/\/breakingmuscle.com\/deadlift\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"163739\">deadlift<\/a> movement, but there are a few primary muscles emphasized with the dumbbell deadlift in particular.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hamstrings\">Hamstrings<\/h3>\n\n\n\n<p>The hamstrings assist your glutes with hip extension (straightening your legs and standing up straight) during the lifting and lockout portion of the dumbbell deadlift, and their eccentric strength allows you to control the weight&#8217;s descent. Feeling your hamstrings stretch and contract is the exact feedback needed to know you are performing the exercise correctly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"glutes\">Glutes<\/h3>\n\n\n\n<p>Your glutes are primarily responsible for extending your hips during the deadlift, bringing your lower body straight in-line with your upper body. They significantly engage and contract during in the upper portion of the movement, as you approach a complete lockout.<\/p>\n\n\n\n<p>The glutes work together with the hamstrings, and the upper and lower back, to ensure good hip hinge technique. Driving your hips back and &#8220;pushing&#8221; them through are important steps for activating the glutes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"upper-back\">Upper Back<\/h3>\n\n\n\n<p>Your upper back \u2014 which includes the rhomboids, trapezius, and parts of the latissimus dorsi, among other smaller muscles \u2014 is trained almost as a single unit while performing the dumbbell deadlift.<\/p>\n\n\n\n<p>The primary function of the upper back is to keep a safe and strong neutral spine by maintaining a stable thoracic position. The upper back also helps to control your shoulder blades and keeps them pulled back when controlling the weight.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"lower-back\">Lower Back<\/h3>\n\n\n\n<p>The erector spinae, a.k.a. &#8220;the lower back,&#8221; is actually a long column of muscles along the full length of your back. This powerful muscles works together with your glutes, hamstrings, and upper back for strength and stability during the dumbbell deadlift.<\/p>\n\n\n\n<p>The lower back muscles\u2019 primary responsibility is stabilizing your spine, supporting torso, and resisting spinal flexion (bending) under load. If you deadlift with a rounded back, you limit the strength and stability of these important muscles and expose them to significant (and potentially dangerous) direct stress.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor6how-to-program-the-dumbbell-deadlift\"><a id=\"6\" class=\"linkj\"><\/a>How to Program the Dumbbell Deadlift<\/h2>\n\n\n\n<p>How you program the dumbbell deadlift depends on your actual goal. Below are some goal-specific set and rep schemes to incorporate the movement into your training program.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"to-improve-hinge-technique-and-deadlift-form\">To Improve Hinge Technique and Deadlift Form<\/h3>\n\n\n\n<p>When you want to improve your deadlift form, it pays to spend more time drilling the hinge position. With its reduced load compared to the barbell, the dumbbell deadlift is helpful for beginners looking to improve general technique and strength the movement-related muscles. Perform <strong>three to five sets of six to 10 repetitions<\/strong>, using a controlled eccentric and focusing on good posture.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"for-hypertrophy\">For Hypertrophy<\/h3>\n\n\n\n<p>Because it&#8217;s not well-suited to moving hundreds of pounds, the dumbbell deadlift is best used to build muscle size. This exercise can be performed for more reps and, potentially, through a longer range of motion than a barbell because the diameter of the dumbbells is smaller than barbell weight plates.<\/p>\n\n\n\n<p>Increased training volume and a greater range of motion leads to more time under tension for hypertrophy gains. Start by performing<strong> three to four sets of eight to 16 reps<\/strong>, using a moderate-to-heavy weight and taking each set close to technical failure \u2014 the point at which you can&#8217;t perform another rep with good form, as opposed to muscular failure when the target muscles cannot control the weight.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"for-muscular-endurance\">For Muscular Endurance<\/h3>\n\n\n\n<p>To improve muscular endurance in the legs, back, and core, training in the higher rep ranges for fewer sets and shorter rest periods is the name of the game.\u00a0<strong>Two to three sets of 15-20 repetitions<\/strong> with less than one minute between sets will have you feeling the burn.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor7dumbbell-deadlift-variations\"><a id=\"7\" class=\"linkj\"><\/a>Dumbbell Deadlift Variations<\/h2>\n\n\n\n<p>Adding variety to your training keeps you more engaged, reduces the likelihood of picking up an overuse injury, and gives you ways to progress when you can no longer increase the load. These three variations of the dumbbell deadlift will keep you guessing and progressing.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"single-leg-dumbbell-deadlift\">Single-Leg Dumbbell Deadlift<\/h3>\n\n\n\n<p>The single-leg dumbbell deadlift is one of the more challenging leg exercises, requiring total-body strength, stability, and coordination. If, or when, you can perform these with good form, you can end up with performance benefits ranging from addressed muscle imbalances, better balance, and improved glute hypertrophy. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8136577\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"163740\">2<\/a>)<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Single Leg Dumbbell Deadlift\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_an8gWipT47Q\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fan8gWipT47Q%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/an8gWipT47Q\" \/><meta itemprop=\"duration\" content=\"PT39S\" \/><meta itemprop=\"uploadDate\" content=\"2017-12-09T03:50:08Z\" \/><\/div><div id=\"lyte_an8gWipT47Q\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fan8gWipT47Q%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Single Leg Dumbbell Deadlift<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/an8gWipT47Q\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fan8gWipT47Q%2F0.jpg\" alt=\"Single Leg Dumbbell Deadlift\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Single Leg Straight Leg Deadlift Set-up: Maintain a flat back throughout. Hands outside shoulder width. Weight the heel on working leg. Keep working leg straight throughout. Opposing leg should start at hips height. Execution: Drive through heel, squeezing glutes to open hips. Keep the bar close to your body. Bring opposing foot down to ground as you stand. Repeat by lifting unweighted leg and lowering bar close to body. Hinge at the hips until torso is approximately parallel to the floor.\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>You may need to work on B-stance dumbbell deadlifts, explained above, as an intermediary step toward this difficult exercises. The time and effort is well worth it.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dumbbell-sumo-deadlift\">Dumbbell Sumo Deadlift<\/h3>\n\n\n\n<p>The dumbbell <a href=\"https:\/\/breakingmuscle.com\/deadlift-vs-sumo-deadlift\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"163741\">sumo deadlift<\/a> is a wide-stance deadlift that focuses a little more on your quadriceps, along with your glutes and hamstrings, and without as much lower back stress because you are not as bent-over or hinged forward compared to other deadlifts.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Dumbbell Sumo Deadlift (Full Tutorial) - Dumbbell Only Glute Exercises\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_De9OUZz5W_I\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FDe9OUZz5W_I%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/De9OUZz5W_I\" \/><meta itemprop=\"duration\" content=\"PT57S\" \/><meta itemprop=\"uploadDate\" content=\"2020-05-14T13:30:01Z\" \/><\/div><div id=\"lyte_De9OUZz5W_I\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FDe9OUZz5W_I%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Dumbbell Sumo Deadlift (Full Tutorial) - Dumbbell Only Glute Exercises<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/De9OUZz5W_I\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FDe9OUZz5W_I%2F0.jpg\" alt=\"Dumbbell Sumo Deadlift (Full Tutorial) - Dumbbell Only Glute Exercises\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"In this video I&#039;m going to show you how to perform the dumbbell sumo deadlift (or wide stance deadlift), which is a deadlift variation to build bigger glutes and quads. This is also a great dumbbell only glute exercise that can be done with tempos, pauses, and higher reps. \u27a1\ufe0f https:\/\/mikedewar.kit.com\/dumbbell In fact, I use this exercise as a glute activation movement before squats and deadlifts, as well as a great way to increase glute strength without the need for a barbell. With that, here&#039;s what you&#039;ll learn in today&#039;s video: First, I&#039;ll show you the proper positioning in the dumbbell sumo deadlift and how to adjust yourself feet to allow for a wide stance and vertical body in the deadlift. Next, I&#039;ll review how to properly plant the feet, position your torso, and hold the weights to allow for a smooth lowering phase while minimizing stress on the lower back. Lastly, I will show you how to use your glutes, hamstrings, and quads to lift the weight, instead of your lower back. Throughout the entire video, I will provide a multiple views of the muscles and set up position during the dumbbell sumo deadlift. Join this channel to get access to perks: https:\/\/www.youtube.com\/channel\/UCC7xeO_rUdyJK3aXPrY2vqw\/join SUBSCRIBE TO MY CHANNEL - https:\/\/www.youtube.com\/user\/J2Fit?sub_confirmation=1 Dumbbell &quot;Bodybuilding&quot; Playlist - https:\/\/www.youtube.com\/playlist?list=PL7dUIU3wWKWBu6Zpw72W0KQyAdnhDFEek Arms Exercises - https:\/\/www.youtube.com\/playlist?list=PL7dUIU3wWKWDTSl8nQl1IS7LOfiLX6m4m Back Exercises - https:\/\/www.youtube.com\/playlist?list=PL7dUIU3wWKWDuxzDKNS5WoHxyv3GEl7t8 Bodyweight Exercises - https:\/\/www.youtube.com\/playlist?list=PL7dUIU3wWKWCf2DR_gwW1cnWHN91VOXQH Chest Exercises - https:\/\/www.youtube.com\/playlist?list=PL7dUIU3wWKWAZKWxtEBymE-2OD8Qq-hkv Core Exercises - https:\/\/www.youtube.com\/playlist?list=PL7dUIU3wWKWDL5Esfc_oA5dgXUltcLJII Functional Strength and Fitness Exercises - https:\/\/www.youtube.com\/playlist?list=PL7dUIU3wWKWBqPyhoZJOhuK-OTFVHf3WE Lower Body Exercises - https:\/\/www.youtube.com\/playlist?list=PL7dUIU3wWKWBjSuTHxVVwBg14yagFVyR- Mobility Exercises - https:\/\/www.youtube.com\/playlist?list=PL7dUIU3wWKWAn4xesJRjsI9Z3QJViaODi Olympic Weightlifting Exercises - https:\/\/www.youtube.com\/playlist?list=PL7dUIU3wWKWAW1WLz2kO_r43P5efYjx-8 Plyometric Exercises - https:\/\/www.youtube.com\/playlist?list=PL7dUIU3wWKWCDBEYe0srnGe8b6fMXdZ8c Shoulder Exercises - https:\/\/www.youtube.com\/playlist?list=PL7dUIU3wWKWB1xWCbb7S1SilqdX1Dcn0Q Finally, be sure to subscribe to my channel as I post weekly weightlifting , fitness, and sports performance exercise videos and tips to help you maximize your efforts in the gym! SUBSCRIBE to get weekly weightlifting, fitness, and workout exercise videos, tips, and more! https:\/\/www.youtube.com\/user\/J2Fit?sub_confirmation=1 Follow us on social media: INSTAGRAM \u2023 http:\/\/instagram.com\/mikejdewar and http:\/\/instagram.com\/thej2fit FACEBOOK \u2023 http:\/\/facebook.com\/thej2fit PODCAST \u2023 The Barbell CEO Podcast on iTunes and Stitcher Help SUPPORT the channel by: 1. Trying one of my training programs: \u2192 http:\/\/www.j2fit.com\/4-week-dumbbell-only-bodybuilding-workout-plan AND https:\/\/www.j2fit.com\/workout-apps 2. Buying my channel merch: \u2192 https:\/\/j2fit-strength-and-conditioning.myshopify.com\/ 3. Checking out what my sponsors have to offer: \u25b9 Renaissance Periodization (Diet Templates and Mobile Coaching App) - https:\/\/renaissanceperiodization.com\/rp-diet-app \u2023 Use discount code J2FIT to save &#36;&#36; \u25b9 Ten Thousand Apparel (BEST WORKOUT SHORTS) - https:\/\/bty.tenthousand.cc\/dewar \u2023 Use discount code THEBARBELLCEO to save &#36;&#36; \u25b9 PowerDot Training and Recovery Muscle Stimulator - http:\/\/powerdot.4byfvk.net\/c\/2055471\/748099\/10910 \u25b9 Kettlebell Kings Kettlebells - https:\/\/www.kettlebellkings.com\/#_l_42 \u25b9 Home Gym Training Equipment on Amazon - https:\/\/amzn.to\/2V2ssDO \u2023 Simply click the tracking link above, and this channel gets commission on anything you choose to buy, regardless of what it is. This is super helpful even when you shop on your own through Amazon. I really appreciate your support!\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>The movement can be performed with a dumbbell in each hand or holding a single dumbbell with both hands.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dumbbell-stiff-legged-deadlift\">Dumbbell Stiff-Legged Deadlift<\/h3>\n\n\n\n<p>The dumbbell stiff-leg deadlift minimizes knee flexion and focuses almost entirely on hip flexion to put the hamstring and glutes under a little more tension. This is an ideal exercise for lifters looking to emphasize the back halves of their legs.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Stiff Leg Deadlift\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_bYFSqrikw2U\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FbYFSqrikw2U%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/bYFSqrikw2U\" \/><meta itemprop=\"duration\" content=\"PT3M34S\" \/><meta itemprop=\"uploadDate\" content=\"2019-08-17T18:36:20Z\" \/><\/div><div id=\"lyte_bYFSqrikw2U\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FbYFSqrikw2U%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Stiff Leg Deadlift<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/bYFSqrikw2U\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FbYFSqrikw2U%2F0.jpg\" alt=\"Stiff Leg Deadlift\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Stiff Leg Deadlift Demo &amp; Explanation from Camille Leblanc-Bazinet of F\u00e9roce Fitness Find out more about our Fitness Programing + Nutrition Coaching on: https:\/\/ferocefitness.com\/\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>This simple variation is also effective for lifters who have &#8220;outgrown&#8221; the dumbbell deadlift in terms of potential load but want to keep progressing.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor8faqs\"><a id=\"8\" class=\"linkj\"><\/a>FAQs<\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1668720473454\"><strong class=\"schema-faq-question\"><strong>Can I hold the dumbbells in front, like a barbell, instead of at my sides?<\/strong><\/strong> <p class=\"schema-faq-answer\">This is a matter of personal preference, as both grips offer different benefits. Holding the dumbbells at your front, like a conventional barbell deadlift, forces you to stay over the load longer while minimizing knee flexion. But this is tougher on your grip and it works your core and lower back a bit more.<br\/>With the dumbbells by your sides, your upper back position is more neutral, allowing you to train the lats differently. Plus, holding the dumbbells with a neutral grip is a stronger mechanical position and may allow you to eke out a few more reps before forearm fatigue.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1668720487027\"><strong class=\"schema-faq-question\">Do the dumbbells need to reach the ground on every rep<strong>?<\/strong><\/strong> <p class=\"schema-faq-answer\">There is no hard and fast rule for depth. Range of motion depends on your hip mobility, the range with which you can maintain muscle control, and your general level of workout experience.<br\/>If your goal is hypertrophy, try to get as low as you can control without sacrificing form. This will increase the time under tension on the muscles. If your priority is building strength, use an effective range of motion that balances moving the most weight with the longest range of motion possible.<\/p> <\/div> <\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"references\">References<\/h2>\n\n\n\n<ol>\n<li>Burd, N. A., et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. <em>The Journal of Physiology<\/em>, <em>590<\/em>(Pt 2), 351-362. https:\/\/doi.org\/10.1113\/jphysiol.2011.221200<\/li>\n\n\n\n<li>Diamant, W., Geisler, S., Havers, T., &amp; Knicker, A. (2021). Comparison of EMG Activity between Single-Leg Deadlift and Conventional Bilateral Deadlift in Trained Amateur Athletes &#8211; An Empirical Analysis.\u00a0<em>International journal of exercise science<\/em>,\u00a0<em>14<\/em>(1), 187\u2013201.<\/li>\n<\/ol>\n\n\n\n<p><em>Featured Image: <\/em>YAKOBCHUK VIACHESLAV \/ Shutterstock<\/p>","protected":false},"excerpt":{"rendered":"<p>The barbell deadlift is the king of the jungle when it comes to pulling exercises. It&#8217;s a primary movement with the potential to move the most weight. Plus, it\u2019s a competition lift in powerlifting, along with the back squat and bench press. The classic deadlift will always be popular. But if you\u2019re looking for a deadlift variation that\u2019s&#8230;<\/p>\n","protected":false},"author":1448,"featured_media":174200,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4693,4653],"tags":[40,4730,4735,245],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Do the Dumbbell Deadlift for Size and Strength - Breaking Muscle<\/title>\n<meta name=\"description\" content=\"The conventional deadlift is a strength-building staple, but it&#039;s not the only pull in town. Here&#039;s why you need the dumbbell deadlift.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Do the Dumbbell Deadlift for Size and Strength - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"The conventional deadlift is a strength-building staple, but it&#039;s not the only pull in town. Here&#039;s why you need the dumbbell deadlift.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/\" \/>\n<meta property=\"og:site_name\" content=\"Breaking Muscle\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/breakingmuscle\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-19T05:34:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-19T05:35:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_1917175988.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Shane McLean\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:site\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Shane McLean\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/\"},\"author\":{\"name\":\"Shane McLean\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/8670178189b0fddac811bdb8ac5d9cc2\"},\"headline\":\"How to Do the Dumbbell Deadlift for Size and Strength\",\"datePublished\":\"2022-11-19T05:34:45+00:00\",\"dateModified\":\"2022-11-19T05:35:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/\"},\"wordCount\":2915,\"publisher\":{\"@id\":\"https:\/\/breakingmuscle.com\/#organization\"},\"keywords\":[\"deadlift\",\"exercise guide\",\"leg workout\",\"Training\"],\"articleSection\":[\"Exercise Guides\",\"Train\"],\"inLanguage\":\"en-US\"},{\"@type\":[\"WebPage\",\"FAQPage\"],\"@id\":\"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/\",\"url\":\"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/\",\"name\":\"How to Do the Dumbbell Deadlift for Size and Strength - Breaking Muscle\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/#website\"},\"datePublished\":\"2022-11-19T05:34:45+00:00\",\"dateModified\":\"2022-11-19T05:35:00+00:00\",\"description\":\"The conventional deadlift is a strength-building staple, but it's not the only pull in town. 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Shane is a big believer in seeing exercise as a gift for the body and never a punishment and believes that exercise should be as enjoyable as possible and never just a \u201cwork\u201d out. Shane writes regularly on a variety of health and fitness topics while guzzling copious amounts of coffee.\",\"sameAs\":[\"UCNP_vtx85nmEgId0bwZMCtQ?\"],\"url\":\"https:\/\/breakingmuscle.com\/author\/shane-mclean\/\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/#faq-question-1668720473454\",\"position\":1,\"url\":\"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/#faq-question-1668720473454\",\"name\":\"Can I hold the dumbbells in front, like a barbell, instead of at my sides?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"This is a matter of personal preference, as both grips offer different benefits. Holding the dumbbells at your front, like a conventional barbell deadlift, forces you to stay over the load longer while minimizing knee flexion. But this is tougher on your grip and it works your core and lower back a bit more.<br\/>With the dumbbells by your sides, your upper back position is more neutral, allowing you to train the lats differently. Plus, holding the dumbbells with a neutral grip is a stronger mechanical position and may allow you to eke out a few more reps before forearm fatigue.\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/#faq-question-1668720487027\",\"position\":2,\"url\":\"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/#faq-question-1668720487027\",\"name\":\"Do the dumbbells need to reach the ground on every rep?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"There is no hard and fast rule for depth. 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Shane is a big believer in seeing exercise as a gift for the body and never a punishment and believes that exercise should be as enjoyable as possible and never just a \u201cwork\u201d out. Shane writes regularly on a variety of health and fitness topics while guzzling copious amounts of coffee.","sameAs":["UCNP_vtx85nmEgId0bwZMCtQ?"],"url":"https:\/\/breakingmuscle.com\/author\/shane-mclean\/"},{"@type":"Question","@id":"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/#faq-question-1668720473454","position":1,"url":"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/#faq-question-1668720473454","name":"Can I hold the dumbbells in front, like a barbell, instead of at my sides?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"This is a matter of personal preference, as both grips offer different benefits. Holding the dumbbells at your front, like a conventional barbell deadlift, forces you to stay over the load longer while minimizing knee flexion. But this is tougher on your grip and it works your core and lower back a bit more.<br\/>With the dumbbells by your sides, your upper back position is more neutral, allowing you to train the lats differently. Plus, holding the dumbbells with a neutral grip is a stronger mechanical position and may allow you to eke out a few more reps before forearm fatigue.","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/#faq-question-1668720487027","position":2,"url":"https:\/\/breakingmuscle.com\/dumbbell-deadlift\/#faq-question-1668720487027","name":"Do the dumbbells need to reach the ground on every rep?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"There is no hard and fast rule for depth. Range of motion depends on your hip mobility, the range with which you can maintain muscle control, and your general level of workout experience.<br\/>If your goal is hypertrophy, try to get as low as you can control without sacrificing form. This will increase the time under tension on the muscles. 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