Estimated reading time: 13 minutes

Dumbbell vs Barbell Deadlift: Which is Better?

So, you’re ready to take your strength training to the next level with deadlifts. But which is better: dumbbell deadlifts vs. barbell deadlifts? Let’s dive into the deadlift world and explore each option’s pros and cons. We’ll cover everything from the muscles worked to common mistakes and even provide an awesome full-body workout too! By the end of this guide, you’ll clearly understand which deadlift variation suits you.

Here are the Dumbbell and Barbell Deadlift variations we’ll go over in this article:

1. Dumbbell Single Leg Deadlift
2. Dumbbell Sumo Deadlift
3. Dumbbell Romanian Deadlift
4. Barbell Conventional or Traditional Deadlift
5. Barbell Sumo Deadlift
6. Barbell Stiff Leg Deadlift
7. Trap Bar Deadlift
8. Keiser Single-Leg Cable Deadlift

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Key Takeaways

Before we get into the nitty-gritty, let’s summarize the key takeaways:

• Both dumbbells and barbells offer unique benefits for deadlifts.
• The choice between dumbbells and barbells often comes down to personal preference, goals, and available equipment.
• Proper form is essential for all deadlift variations to prevent injuries and maximize results.

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Muscles Worked: Dumbbell Deadlift vs Barbell Deadlifts

Deadlifts are a comprehensive compound exercise that targets several muscle groups, including the glutes, hamstrings, core, lats, and spinal erectors. This full-body exercise is perfect for building strength, power, and muscle mass. Let’s take a deep dive into the primary muscles engaged during this exercise.

Here’s a breakdown of the primary muscles targeted:

• Glutes: These powerful muscles are responsible for extending your hips.
• Hamstrings: These muscles on the back of your thighs assist in hip extension and knee flexion.
• Quads: The muscles on the front of your thighs also contribute to knee extension.
• Core: The core muscles of your trunk stabilize your body during the lift, including your abs and obliques.
• Lats: Your lats, or latissimus dorsi, are large muscles on the sides of your back that help pull your arms down and back.
• Spinal erectors: These muscles run along your spine and help maintain a neutral spine position.
• Traps: The trapezius or “the traps” help stabilize your upper back and shoulders.
• Grip strength/forearms: Deadlifts also strengthen your grip and forearms, which are helpful when carrying heavy weights or objects in the gym or in life.

Hybrid vs Dumbbell vs Barbell Deadlifts: Benefits, Common Mistakes, and Pro Tips

Each type of deadlift—dumbbell, barbell, and hybrid—offers disadvantages, making them valuable additions to your strength training routine. Whether you’re seeking improved balance, increased power, or reduced stress on your lower back, there’s a deadlift variation that can help you achieve your goals.

In this section, we’ll review the specific benefits of each type of deadlift, allowing you to make informed decisions about your training.

• Dumbbell Deadlifts:
  • Greater range of motion: Dumbbells allow for a slightly wider stance, increasing your range of motion and more effectively targeting your glutes.
  • Improved balance and stability: Using dumbbells requires increased balance, which helps to improve overall stability as well. This is particularly true in the single leg deadlift variations.
  • Reduced risk of injury: Dumbbells can be less stressful on your lower back than barbells, especially for beginners.
• Barbell Deadlifts:
  • Heavier weights: Barbells generally support heavier weights, thereby increasing strength gains.
  • Increased power: Barbell deadlifts are often used for powerlifting competitions and can help develop explosive power.
  • Improved technique: The fixed nature of the barbell can help you develop a more consistent and efficient method.
• Hybrid Deadlifts (Trap Bar, Keiser Cable Deadlifts):
  • Reduced lower back stress: Trap bar and Keiser cable deadlifts can be easier on the lower back due to the neutral position.
  • Increased core activation: These variations often require more core engagement to stabilize the weight.
  • Versatility: Hybrid deadlifts offer unique benefits from both dumbbell and barbell deadlifts.

Common Mistakes and Form Tips

• Rounded back: Avoid rounding your back during the lift and maintain a neutral spine.
• Butt wink: This occurs when your hips tuck under at the bottom of the lift. Focus on keeping your hips pushed back.
• Deadlifting with your knees locked out: Your knees should be slightly bent (“soft knees”) throughout the movement.
• Using momentum: Avoid bouncing the weight off the floor. Focus on a controlled and deliberate movement.

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3 Best Dumbbell Deadlift Variations

While the barbell deadlift is a staple in exercise programs for building strength, dumbbell deadlifts offer a versatile alternative to incorporate into your workout routine. With dumbbells, you can focus on improving balance, stability, and core strength while targeting the same key muscle groups.

In this section, we’ll explore three effective dumbbell deadlift variations: the dumbbell single-leg deadlift, the sumo deadlift, and the Romanian deadlift.

1. Dumbbell Single Leg Deadlift

The single-leg deadlift variation is one of my favorites in that it reduces stress on the low back, as well as improves asymmetries in strength from hip to hip. This exercise is excellent for improving stability, balance, and coordination too.

• Benefits: Improves balance, stability, and core strength.
• Muscles worked: Glutes, hamstrings, core.
• Equipment needed: Dumbbell.
• Things to avoid: Allowing your torso to tilt excessively to the side. Think about keeping your hips parallel to the floor.
• Coaches tip: Focus on maintaining a straight back and keeping your hips level.

How to:

1. Starting Position: Begin by balancing on one leg while holding a dumbbell. Your knees should be “soft,” and your glutes should be activated.
2. Dumbbell Position: Hold a dumbbell in your hand opposite your working leg.
3. Hinge Forward: Next hinge is at the hips while maintaining a flat back.
4. Return to Starting Position: To return to the upright position, squeeze your glutes and hamstrings to pull your body to the upright position.
5. Switch Legs: Repeat on the other side after completing the prescribed number of reps.

2. Dual Dumbbell Sumo Deadlift

A variation of the deadlift uses two dumbbells with a broader stance, targeting the inner thighs, glutes, and hamstrings. This exercise can help improve flexibility and hip mobility.

• Benefits: Targets the glutes and inner thighs.
• Muscles worked: Glutes, hamstrings, quads, inner thighs.
• Equipment needed: Pair of dumbbells.
• Things to avoid: Allowing your knees to collapse inward.
• Coaches tip: Keep your feet slightly wider than your shoulders and push your knees out.

How to:

1. Starting Position: Stand with feet wider than shoulder-width apart, toes pointed slightly outward holding two dumbbells with your palms facing towards you.
2. Bend at the Knees: Begin with “soft knees.”
3. Hinge Forward: The next hinge is at the hips while maintaining a flat back.
4. Return to Starting Position: To return to the upright position, squeeze your glutes and hamstrings to pull your body to the upright position.

3. Dumbbell Romanian Deadlift

A variation of the deadlift that primarily targets the hamstrings. This exercise is often used to improve hamstring flexibility and strength.

• Benefits: Emphasizes hamstring development.
• Muscles worked: Hamstrings, glutes, core.
• Equipment needed: Pair of dumbbells.
• Things to avoid: Rounding your back or locking out your knees.
• Coaches tip: Hinge at your hips and slightly bend your knees.

How to:

1. Starting Position: Stand hip-width apart with the dumbbells resting against the front of your quads. Your palms should be facing inward.
2. Hinge Forward: Hinge forward at the hips, keeping your back straight and knees slightly bent.
3. Lower Dumbbells: Lower the dumbbells towards the floor, following the path of your legs.
4. Return to Starting Position: To return to the upright position, squeeze your glutes and hamstrings to pull your body to the upright position.

3 Best Barbell Deadlift Variations

The Barbell deadlift is a cornerstone exercise for building strength and power. While the conventional deadlift is a classic choice, several variations target different muscle groups and offer unique benefits.

In this section, we’ll explore three of the best barbell deadlift variations: the conventional, sumo, and straight-leg deadlift.

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1. Barbell Conventional or Traditional Deadlift

The conventional or traditional deadlift targets the hamstrings, glutes, lower back, quadriceps, and traps. It involves lifting a barbell off the ground from a mixed grip (one overhand, one underhand) or a double overhand grip.

• Benefits: The classic deadlift is a full-body compound exercise that targets multiple muscle groups.
• Muscles worked: Glutes, hamstrings, quads, core, lats, spinal erectors, traps.
• Equipment needed: Barbell, weight plates.
• Things to avoid: Rounding your back, butt wink, and locking out your knees.
• Coaches tip: Focus on maintaining a neutral spine, pushing your hips back, and maintaining “soft knees.

How to:

1. Starting Position:
   • Start with your feet hip-width apart.
   • Your knees should be slightly bent, and your shins should be positioned close to the bar. Next, grab the barbell with a mixed or double overhand grip.
   • Keep your back straight and your core engaged.
2. Lift the Barbell:
   • Begin the movement by pushing through your entire foot, maintaining 3 points of contact.
   • Keep your back flat, your chest up, and your head in a neutral position, maintaining a neutral spine.
3. Lock Out:
   • Continue lifting the barbell until your legs are fully extended and your hips are locked out.
   • Hold for a brief pause at the top.
4. Lower the Barbell:
   • Slowly lower the barbell back to the ground, following the same path as when you lifted it.

2. Barbell Sumo Deadlift

The sumo deadlift is a variation of the conventional deadlift with a broader stance that targets the glutes and inner thighs.

• Benefits: Targets the glutes and inner thighs more effectively than the conventional deadlift.
• Muscles worked: Glutes, hamstrings, quads, inner thighs.
• Equipment needed: Barbell, weight plates.
• Things to avoid: Allowing your knees to collapse inward.
• Coaches tip: Keep your feet slightly wider than your shoulders and push your knees out.

How to:

1. Starting Position:
   • Begin with your toes wider than shoulder-width apart and pointed outwards.
   • Your knees should be slightly bent. Next, grab the barbell with a mixed or double overhand grip.
   • Keep your back straight and your core braced.
2. Lift the Barbell:
   • Begin the movement by pushing through your entire foot, maintaining 3 points of contact.
   • Maintain a flat back or neutral spine.
   • Push your chest out and keep your head neutral.
3. Lock Out:
   • Continue lifting the barbell until your legs are fully extended and your hips are locked out.
   • Hold for a brief pause at the top.
4. Lower the Barbell:
   • Slowly lower the barbell back to the ground, following the same path as when you lifted it.
   • Maintain a flat back or neutral spine.

3. Barbell Stiff Leg Deadlift

The stiff leg deadlift is a variation that primarily targets the hamstrings. It is performed with minimal knee bend or “soft knees”, as I like to refer to it, focusing on the hamstrings’ ability to extend the hips.

• Benefits: Primarily targets the hamstrings.
• Muscles worked: Hamstrings, glutes.
• Equipment needed: Barbell, weight plates.
• Things to avoid: Rounding your back, locking out your knees, and using too much weight.
• Coaches tip: Keep “soft knees” throughout the movement and maintain a neutral spine.

How to:

1. Starting Position:
   • Begin with feet hip-width apart and grab the barbell with a mixed or double overhand grip.
   • Keep your legs straight-ish or slightly bent and your back straight.
2. Lower the Barbell:
   • Lower the barbell by hinging at the hips and pushing your hips behind you.
   • Maintain a flat back or neutral spine. Go as low as you can while maintaining a straight back.
3. Return to Starting Position:
   • Return to the starting position by pushing through your feet, maintaining 3 points of contact, and extending your legs to pull the barbell from the floor.

2 Best Hybrid Deadlift Variations

Suppose you’re looking for a deadlift variation that combines the benefits of traditional deadlifts with reduced stress on the lower back. In that case, hybrid deadlifts may be the perfect choice. These variations offer unique equipment and movement mechanics, minimizing the risk of injury.

This section will explore two popular hybrid deadlift options: the trap bar deadlift and the Keiser cable deadlift.

1. Trap Bar Deadlift (My Favorite)

This deadlift variation uses a hexagonal bar, also known as a “trap bar” and is one of my favorite exercises for training clients and myself. Here’e why: This unique equipment lets the user maintain a more neutral grip and combines elements of the squat and deadlift at once.

Moreover, become popular among individuals who need to improve at performing traditional barbell deadlifts. Plus you get all of the benefits of traditional variations in that it targets the hamstrings, glutes, lower back, and traps as well.

• Benefits: Reduces stress on the lower back
• Muscles worked: Glutes, hamstrings, quads, core.
• Equipment needed: Trap bar, weight plates.
• Things to avoid: Rounding your back, butt wink, and locking out your knees.
• Coaches tip: Focus on maintaining a neutral spine and “soft knees.”

How to:

1. Starting Position: Stand in the center of the trap bar with feet shoulder-width apart.
2. Bend at the Knees: Your knees should be slightly bent, your hips pushing back, your back flat, and your chest up. Grab the handles with a neutral grip.
3. Keep Back Straight: Maintain a straight back and avoid rounding your shoulders.
4. Lift the Bar: Engage your glutes, hamstrings, and lower back to lift the bar off the ground.
5. Return to Starting Position: Lower the bar back to the ground in a controlled manner.

2. Keiser Single-Leg Cable Deadlift (One of my Favorite Progressions)

A machine-based deadlift variation that uses cables to provide resistance. This exercise offers a controlled and adjustable range of motion, making it suitable for various fitness levels.

• Benefits: It provides a controlled and adjustable resistance, making it an excellent option for beginners or those with joint pain.
• Muscles worked: Glutes, hamstrings, quads, core.
• Equipment needed: Keiser cable machine.
• Things to avoid: Rounding your back, butt wink, and locking out your knees.
• Coaches tip: Focus on maintaining a neutral spine

How to:

1. Starting Position: Stand facing the cable machine, attaching a straight bar or D-handle to the low pulley.
2. Grasp the Handle: Grasp the handle with a neutral grip and step back a few steps.
3. Bend at the Knees: Bend your knees slightly and hinge forward at the hips.
4. Lift the Weight: Engage your glutes, hamstrings, and lower back to lift the weight.
5. Return to Starting Position: Lower the weight back to the starting position in a controlled manner.

Build Strength and Power with This Full-Body Workout (Includes Deadlifts)

Are you seeking a workout that challenges your body and delivers results? This full-body workout combines strength training exercises with dynamic movements to enhance muscle growth, improve power, and boost overall fitness. From exercise enthusiasts to athletes, this routine will help you achieve your goals and elevate your performance. Try it!

Warm-up:

• Foam rolling: Spend 5-10 minutes foam rolling your legs, back, and shoulders.
• Mini band warm-up: Perform banded hip thrusts, banded squats, and banded side steps.
• Dynamic warm-up: Perform leg swings, arm circles, and torso twists.

Workout:

• Kettlebell Sumo Deadlifts: 3 sets of 5-8 reps
• Dumbbell Chest Press: 3 x 10 reps
• Dumbbell Single Arm Rows: 3 x 10 reps
• Squats: 3 sets of 10-12 reps
• Dumbbell Overhead Strict Press: 3 sets of 8-12 reps
• Core exercises (Front Planks, Side Planks): 3 sets of :20 seconds – :30 seconds each

Cool-down & Full-Body Static stretching: Hold stretches for 20-30 seconds.

Conclusion: Dumbbell vs. Barbell Deadlifts

Whether you choose dumbbell vs barbell deadlifts, or a hybrid option, incorporating deadlifts into your workout routine can help you build strength, increase muscle mass, and improve overall athletic performance. Both types of deadlifts target similar muscle groups, but there are slight variations in form and technique. Experiment with both to determine which one suits your preferences and goals. Remember to prioritize proper form, listen to your body, and gradually increase your weight as you progress. By consistently incorporating deadlifts into your training, you’ll reap the benefits of this powerful compound exercise.

Until next time,

Christian Graham—NSCA-CPT, CFSC2, FMS2, KB, VIPR

Functional Strength & Mobility Specialist – @Body360Fit

PS. And remember, you’re just one workout away… 

PPS. Did you enjoy reading this article about the pros and cons of dumbbell vs barbell deadlifts? If so, please share it with your friends on Twitter, Facebook and Pinterest.

If you have have any questions regarding how to properly perform any deadlift variation or how to assemble the proper functional strength training program, please ask in the comments below. You can also send me a message via the contact form. I’d love to hear from you!

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