Keep holding the dumbbells in your arms and repeat the same steps for the second rep! Brace your core and push through your heels to stand up straight. Recommended reps x sets: 6-8 x 3. Place a pair of dumbbells on the floor in front of you. Maintain a flat back throughout. Single-leg Romanian Deadlifts can be performed with a pair of dumbbells, a single weight, kettlebells, or a barbell. Your hips should slightly come forward while returning to the standing position. Your palms should be facing each other. Watch Queue Queue Dumbbells should be shoulder-width apart and either side of your feet. Perform deadlifts for both legs individually. Place two dumbbells on the floor in a vertical position. Try to keep your leg as straight and stiff as possible throughout the entire movement. Pick up a pair of dumbbells with an overhand grip and hold them in front of your sides. Some deadlift variations such as the single-leg deadlift, suitcase deadlift, the staggered deadlift can easily be done with the dumbbells. And make sure your lower-body muscles are fully engaged while lifting the weights up. Bend your knees and hinge at your hips to lower your body. Do as many reps you can. “Keep your feet shoulder-width apart and soften your knees. But you may find difficulty performing these variations with the barbell. Your hips should slightly come forward while returning to the standing position. Dumbbell Deadlift Form Tips Place your dumbbells on the floor about shoulder-width apart. Reverse the movement to return to the deadlift position, before standing up straight to complete one repetition. Now push through your heels to stand up straight and make sure your lower body engaged while standing straight. "With dumbbells, you’ll want to keep your hands as close to your shins as possible on the way down.” You can also hold your dumbbells at your sides instead of in front of you, which distributes the weight differently and works a slightly different set of muscle groups. Wrap up (gifts) this winter. Looking towards the floor can flaw the position of the deadlift and cause distress. This time your face couldn’t be in the forward direction. These are the form tips, variations, common pitfalls and more. So with the help of them, you can train one arm or one leg deadlift more efficiently. Dumbbell Wrist Curls: technique, Variations, Benefits, Dumbbell Floor Press Techniques, Variations, Benefits, Dip Workout: How To Do Dips At Home (8 Exercises), 12 Upper Chest Workout and Exercises of All Time, HIIT Pilates Workout: Exercises, Routine & Benefits, 10 Dumbbell hamstring Exercises of All Time, Dumbbell Romanian Deadlift: How to, Muscles worked, Benefits and Alternatives. You’re lifting weight with keeping your legs as straight and stiff as possible. Step 1 Hold a pair of dumbbells in front of you with an overhand grip, palms facing the body. I’ve already mentioned above the benefits of doing a deadlift with dumbbells. But if you want to perform more than one rep, do not leave the dumbbells on the ground. The muscle tension is irregular. With single-leg deadlifts, holding two dumbbells can be easier on your balance than holding one, Tony Gentilcore, C.S.C.S., founder of Core in Brookline, Massachusetts, tells SELF. Brace your core, Inhale and lift the dumbbell off the ground. How to do Deadlifts with Dumbbells. Place two dumbbells on the floor in a vertical position. Hold the dumbbells firmly and perform each rep in control and better range of motion. In a home workout series of dumbbell exercises, here’s a new article for you. This 8-move park workout has a killer fat-busting finish! 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