How to Do Stiff-Legged Dumbbell Deadlift
Step-by-step instructions, muscles worked and workouts that use the stiff-legged dumbbell deadlift.
| Main muscles | Hamstrings |
| Also works | Glutes, Lower Back |
| Equipment | Dumbbell |
| Level | Beginner |
| Type | Strength |
How to do it
- Grasp a couple of dumbbells holding them by your side at arm's length.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
- Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
- Repeat for the recommended amount of repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Dumbbell Legs Workout for Beginners5 exercises · about 31 min · DumbbellDumbbell Legs Workout for Intermediate6 exercises · about 47 min · DumbbellGym Legs Workout for Beginners5 exercises · about 31 min · GymDumbbell Glutes Workout for Beginners5 exercises · about 31 min · DumbbellDumbbell Full Body Workout for Beginners5 exercises · about 31 min · DumbbellDumbbell Lower Body Workout for Beginners5 exercises · about 31 min · Dumbbell
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Gear for this exercise
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