This is especially true for basic movements such as squats, bench presses and deadlifts. As such, this is a great deadlift alternative for working out imbalances between the right and left side, in addition to using the smaller stabilizing muscles in the glutes and core. The Romanian deadlift is among the best variations of deadlift which is used to develop the strength of the posterior chain muscles, including the hamstrings, gluteus, lumbar spine and adductors. With greater muscle mass, not only will your lower half appear larger and more defined, but you will be able to improve your performance in other lifts such as the barbell squat and the deadlift. Doing perfectly will help also strengthen your core, lower back, and reduce the risk of lower back injuries . You will still be using dumbbells but doing a Romanian deadlift … Guest Author; July 27, 2020. The popularization of functional training has affected the entire field of fitness, so some exercises have begun to change significantly. Dumbbell Deadlift Variations: How-to, proper Form and Technique. The dumbbell deadlift exercise is a dynamic multi-joint exercise that builds strength in the lower body as well as the back, shoulders, and core. However, there are dozens of incredible variations that use the rackable cambered bar, safety squat bar, or Dead-Squat™ Bar, to name a few. The dumbbell stiff leg deadlift intensely activates muscle fibers in your glutes and hamstrings. The dumbbell deadlift exercise is a great way to get a full body workout using just one exercise. Useful Barbell Variations of Squats and Deadlifts I realize most don't have access to specialty bars, so I only included traditional barbell variations. The single-leg dumbbell deadlift is an exercise with dumbbells simliar to deadlifts. For progression, you can try the double kettlebell/dumbbell deadlift (one in each hand) or you can move on to barbell deadlift variations. Here are 3 variations of the dumbbell deadlift and how to perform them: Romanian Dumbbell Deadlift. As effective as dumbbell deadlifts are, it’s still a good idea to incorporate in multiple variations of them to give your workout even more variety. This is a great option for new parents who will be performing this movement pattern frequently as they pick up their baby from a crib or a play pen. Kettlebell (or Vertical Dumbbell) Deadlift Progressions: Double Kettlebell Deadlift, Barbell Variations. Variation: Deadlift and row with dumbbells (Image credit: Future) This exercise, which can be performed with either dumbbell or a barbell, offers a good workout for the hamstrings, glutes and back like a normal deadlift, with the addition of the row working your biceps and upper back. As a result, your individual muscle cells will grow through a process called hypertrophy. by. The lifter will be challenged to stabilize on each leg independently throughout the movement. This variation can be combined with the first so that every time you step to the bar you have a different foot forward. Regressions: Weightless Deadlift, Reduced Range of Motion