Beginners Guide to Dumbbells Deadlifts

 By Neon Teng | Published on June 22, 2022

Beginners Guide to Dumbbells Deadlifts

Dumbbells Deadlifts

The dumbbells deadlift is an alternate strength training exercise to the traditional Barbell Deadlift. It is an amazing compound exercise that help builds strength in the lower body, including the glutes, hamstrings, quadriceps and lower back muscles. If you’re new to the gym, Here’s a Beginners Guide to Dumbbells Deadlifts. 

How to Do Dumbbells Deadlifts

Begin by taking a pair of dumbbells that are appropriate weights for you to be able to perform the exercise for 10-12 repetitions. The final 3 repetitions should have you struggling to pull them back up.  

  1.  Start with standing between your dumbbells with your knees slightly bent. Your head should look forward throughout the exercise and not look down. 
  2. With your dumbbells at your side, tense your shoulder & core and start to reach down and grab the weights with your hands facing inwards to your body. While going down, drop your hips and inhale.
  3. Maintain a neutral spine and start to push up with your heels with your head facing forward. Thrust your hips forward and bring your shoulder blades back. Squeeze your glutes while leading with your head to come up. Repeat for 3 sets. 

Common Mistakes Made by Beginners

Unnatural Body postion – This commonly occurs when you don’t straighten your back properly and allow it to round. This causes excess strain on your lower back that might lead to injuries. 

Not Warming Up –  in fact Before you do any exercise, you should always warm up to get the muscles loose and ready for a workout session. You could also warm up with very light weights first to get the form right. 

Too Heavy Weights –  This compound exercise should be performed with the right form first before you try to increase the weights. You will benefit more from proper form and techniques without injuring yourself 

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