How To Do Deadlifts With Dumbbells

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Deadlifts are typically performed using barbells. However, it is also possible to do deadlifts with dumbbells just as effectively. Find out how to work up a sweat using dumbbells and achieve your fitness goals.

• Dumbbell sets are versatile items that enable you to work out many different muscle groups. However, deadlifts (one of the most effective full-body strength exercises) are typically performed with barbells. You can however use a set of dumbbells instead of barbells and still get excellent results from deadlifts.
  With gyms being one of the casualties of lockdown measures in some parts of the world, a dumbbell set is a useful item that can enable you to reach your fitness goals in the comfort of your own home.
  The advantage of using a set of dumbbells for deadlifts is that they are far more portable than barbells and they allow you to perform a variety of exercises. By contrast, barbells are large and cumbersome and limit the number of exercises you can perform. Moreover, performing deadlifts with dumbbells forces you to maintain the correct form, which is effective in developing core strength and balance. Thus, deadlifts develop the foundations upon which muscle growth can be built and sustained, as core strength and balance are essential to perform all exercises with the correct form.
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Deadlifts with dumbbells also develop your quad, a neglected muscle group but one that also serves as the base for muscle growth elsewhere. It is easy to ignore core and quads as these are not as aesthetically appealing as other muscle groups such as chest and shoulders but still play a key role in your overall strength and fitness.
How to do deadlifts with dumbbell sets for beginners
Firstly, you should try lifting without weights to consolidate the right form, softening your knees and keeping your feet shoulder-width apart. When you lean your torso forward to pick up the dumbbell set it is advisable to keep your hands as close to your shins as possible. Pick up the dumbbells with an overhand grip and hold them at the side of your body. Be careful to ensure your knees are slightly bent and your feet are shoulder-width apart. Bend your knees and hips as you go down to pick up the dumbbell and then bend your torso forward until it is parallel with the floor or you at 90 degrees.
Your arms should hang in front of your knees and shins. Keep your back straight, making sure it is not curved or rounded. Make sure you lower yourself in a controlled position and then pick up the weight, ensuring your back has not changed shape whilst tightening your glutes and putting pressure on the ball and heel of your feet. Performing the exercises without weights is a good way of preventing injury as it will allow your body to get used to doing the correct form.
The importance of holding your dumbbells in front of you when performing deadlifts is to reduce the risk of injury. If the weights are too far from your legs you will put pressure on your lower back and can cause damage.
Once you are comfortable with the form for deadlifts, these are the steps you need to follow when you are picking up your dumbbells. The steps are identical to the practice deadlifts that you would have had to do but there are a few pointers to keep in mind when using the dumbbell sets. Place the dumbbells in line and just beyond the width of your shoulders, giving you enough space to position your feet. Then place your hands on the dumbbells, with your heels planted firmly on the ground and making sure you are no lifting your toes. Keep your back upright and most of the tension in your upper body, by tensing your chest slightly.
As you reach down to pick up the dumbbells and perform the deadlift with the weight in your heels, take the dumbbells to a standing position, again ensuring your back is straight and squeeze your glutes when lifting to ensure you are doing a full range of motion. Your arms but also be straight throughout the workout and you must ensure that they do not bend to lift the weight as this will lift the burden on other muscles such as the core and back in which the deadlifts targets.

Here are a few simple questions that will also be useful for you in deciding how to work out different body parts with this one simple exercise and how to purchase one.
How to get bigger arms with dumbbells?
With dumbbells, several exercises that target arms specifically are possible including concentration curls, bicep curls and tricep extensions among others. Work with the principle of progressive overload, increasing the weight only once you can do 8-12 reps comfortably.
How to make dumbbells at home
Several options are available but the most accessible method is to use eight water bottles with water, heavy-duty tape and a tube and pipe that will hold their place. Fill the water bottles according to how much you would like them to weigh.
What muscles do dumbbell rows work?
Dumbbells work several muscles, including lats, back, shoulders and arms. By focusing on one arm you are better able to isolate those muscle groups so it is recommended that you do not lift two dumbbells at once for this exercise.
How to work your chest with dumbbells
Dumbbell exercises that work out chest muscles include chest press (with or without alternating your arms), dumbbell flys and close-grip chest press
What size dumbbells do I buy?
This depends on your starting level of strength but most beginners should begin with a pair of 10lb and 20lb dumbbells. Even if you cannot lift a heavier dumbbell yet, buying one is necessary as you look to increase the amount you lift when your exercise routine progresses. Adjustable dumbbell offers greater range and flexibility.