Stiff-Legged Dumbbell Deadlift
The Stiff-Legged Dumbbell Deadlift is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The glutes and lower back assist as stabilizers throughout the range of motion.
How to Stiff-Legged Dumbbell Deadlift
- 1
Grasp a couple of dumbbells holding them by your side at arm's length.
- 2
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.
- 3
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
- 4
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.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Stiff-Legged Dumbbell Deadlift work?
The Stiff-Legged Dumbbell Deadlift primarily works the Hamstrings. Secondary muscles include the Glutes, Lower Back, which assist during the movement.
Is the Stiff-Legged Dumbbell Deadlift good for beginners?
Yes, the Stiff-Legged Dumbbell Deadlift is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Stiff-Legged Dumbbell Deadlift?
You need dumbbell to perform the Stiff-Legged Dumbbell Deadlift. Most commercial gyms will have this available.
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