Deadlift with dumbbells

The muscles targeted in dumbbell deadlifting primarily focus on strengthening the erector spinae (musculus rector spinae), the quadriceps femoris (four-headed thigh muscle), and the gluteus maximus (large buttock muscle). As supporting muscles, the long head of the biceps femoris (musculus biceps femoris), the semitendinosus muscle (musculus semitendinosus), and the semimembranosus muscle (musculus semimembranosus) come into play.

While the classic dumbbell deadlift simultaneously trains both the erector spinae and the quadriceps femoris, the emphasis in sumo deadlifting is on the leg muscles, particularly the hamstrings. In straight-legged deadlifting, the lower back is primarily trained, with the leg muscles being strengthened only secondarily. Romanian deadlifting also focuses on the erector spinae, with more intense involvement of the leg muscles compared to straight-legged deadlifting.

Sumo deadlift with dumbbells

The variation of Sumo deadlifts with dumbbells differs due to a distinct leg position compared to the traditional execution with a barbell. There is a close connection to Sumo squats, and the terminology can sometimes lead to confusion. In the English-speaking context, this exercise is referred to as the Dumbbell Sumo Deadlift.

Body Position

For Sumo deadlifts, choose a wide, upright stance as the starting position. Your legs should be spread apart so that the ankle and knee joints are directly aligned in the lower position. Hold a dumbbell in a hammer grip in each hand. Your arms with the dumbbells are almost fully extended in front of your body. Your feet are slightly turned outward, your back is upright, and a slight arch protects the lower back. Keep your gaze forward.

Movement Execution

In Sumo deadlifts with dumbbells, start by bending your legs and pushing your hips backward. Simultaneously, lower the dumbbells straight down. Pause the downward movement when your thighs are approximately parallel to the ground and inhale. Keep your gaze forward. Next, slowly extend your legs, lift your upper body, and pull the dumbbells directly in front of your body. Exhale during the upward movement, ensuring a natural arch in your lower back.

Classic deadlift with dumbbells

The traditional deadlift with a barbell is one of the most well-known exercises of its kind. Another variation is the single-leg deadlift, but here, the focus is on the conventional deadlift with dumbbells.

Body Position

For conventional deadlifts with dumbbells, start by placing two dumbbells directly in front of your feet. Your upper body is upright, your gaze is forward, and you maintain a slight arch in the lower back. Then, push your hips backward, bend your knees, and grip the dumbbells in an overhand grip. The degree of bending typically ranges between 45 and 90 degrees, depending on the athlete's physical condition.

Movement Execution

Now, extend your legs to return to an upright position, exhaling during this upward movement. Move your hips forward, creating a straight line with your entire body. Your arms are extended downward with the dumbbells, and there is a slight bend in your legs. Inhale as you push your hips backward, bend your knees, and lean your upper body forward. Keep the dumbbells close to your body, maintaining a continuous arch in your lower back.

Straight dumbbell deadlift

The execution of upright deadlifts with dumbbells fundamentally differs due to a more upright leg position compared to the conventional version with a barbell. In many cases, athletes prefer performing dumbbell stiff leg deadlifts with a barbell. However, using dumbbells is also a viable alternative.

Body Position

In upright deadlifts with dumbbells, the legs are at a moderate width from each other. You grip the two dumbbells in an overhand grip. Facilitating the execution, it helps to position them slightly elevated beforehand. This allows only the more flexible athletes to grasp the dumbbells without bending their legs. The arms remain almost fully extended throughout the exercise, preventing compensation for the lack of strength in the back and legs through arm momentum. Then, lean your upper body forward, approximately parallel to the ground. Depending on individual physical condition, this may vary. The legs are also nearly fully extended, maintaining a slight bend to ensure stability and protect the knee joints.

Movement Execution

The execution of upright deadlifts with dumbbells begins with the straightening of the upper body. In this process, slightly thrust your hips forward and move the dumbbells slowly along your legs upward. Exhale during this upward movement and stop only when the body is fully upright. Subsequently, pull the shoulders slightly backward. Return to the starting position by lowering your upper body forward and taking a deep breath. A slight arch remains in the lower back. Typically, the legs stay fully extended throughout the upright deadlift.

Romanian deadlift with dumbbells

The traditional execution of Romanian deadlifts with a barbell is a widely adopted variation of this exercise. In the following section, you will receive additional information about the Dumbbell Romanian Deadlift, which, as the name suggests, is performed using two dumbbells.

Body Posture

For Romanian deadlifts, grip two dumbbells in an overhand grip. It is advisable to place them preferably on a weight bench or a similar elevation for easier pickup. The arms remain consistently almost fully extended. You can slightly tilt the dumbbells to the side to avoid obstruction during the upright phase. In the starting position, the legs are slightly bent, the hips are pushed backward, and the upper body is leaning forward. Ensure to maintain a slight arch in the lower back. Now, direct your gaze forward and downward to begin the Romanian deadlift with dumbbells.

Movement Execution

Initiate the exercise by extending your legs and moving the hips forward. As you slowly lift the dumbbells upward along your body, your entire body forms a straight line. Exhale during this upward movement and stop only when your gaze is straight ahead, and your body is fully upright. Then, slightly bend your legs again and push the hips backward while simultaneously lowering the dumbbells.

Common Dumbbell Deadlift Mistakes

Dumbbell deadlifts represent a challenging exercise with various potential pitfalls, similar to the traditional barbell deadlift. To unlock the full potential of this exercise, we would like to highlight the most common mistakes when performing dumbbell deadlifts.

✅ Excessive Weight: In dumbbell deadlifts, it is crucial to start with moderate weight to master the correct technical execution and avoid injuries.

✅ Incorrect Back Posture: Maintaining the proper back posture is crucial. Ensure that your back maintains a slight arch, avoiding excessive curvature or rounding.

✅ Flawed Leg Positioning: The positioning of the legs is crucial in the different variations of dumbbell deadlifts. Pay attention to accurately position your legs according to the exercise variation.

Alternatives and similar exercises to dumbbell deadlifts

Dumbbell deadlifts present themselves as a challenging exercise, making them less suitable for beginners. In the following section, alternative exercises are introduced that also focus on the leg and back muscles.