Although deadlifts are performed a lot with barbells, they can also be done with dumbbells. Doing them with dumbbells targets slightly different muscles, and really helps with your grip strength as well.
One of the main muscles dumbbell deadlifts target are your glutes. They work to extend your hips and keep your back straight while you’re doing the exercise. If you’re feeling these deadlifts in your lower back, sit back on your heels a little more to activate your glutes.
Your hamstrings will also feel the burn when doing dumbbell deadlifts. They work to extend your hips and flex your knee joints.
Doing dumbbell deadlifts will also give your core a workout. Because you have to maintain an upright torso and flat back, this activates your abs big time. The main muscles you’re working here are the deep stabilizing ones—the transverse abdominus, multifidus, and pelvic floor.
Lastly, dumbbell deadlifts will help you work on your grip strength, which can be difficult to maintain especially if you’re lifting heavier weights. You’ll work the muscles in your forearm—the flexor pollicis longus, flexor digitorum profundus, and flexor digitorum superficialis—and feel the burn not long into your workout.
In the video above, Gerren Liles, Master Instructor at Equinox Fitness Clubs, shows you 10 different dumbbell deadlifts that you can incorporate into your next workout, including a straight-leg deadlift, a suitcase deadlift, a single-leg deadlift, and a single-arm deadlift. Moves like the single-leg deadlift will help you work on improving your balance as well.