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Stiff-Legged Dumbbell Deadlift

Stiff-Legged Dumbbell Deadlift is a beginner compound dumbbell exercise that mainly works your hamstrings, with help from your glutes and lower back.

💪 Hamstrings🏋️ Dumbbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Stiff-Legged Dumbbell Deadlift: starting position
Starting position
Stiff-Legged Dumbbell Deadlift: end position
End position

How to do the 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.

Muscles worked

Primary: HamstringsSecondary: GlutesSecondary: Lower back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Stiff-Legged Dumbbell Deadlift alternatives

Exercises that train the same main muscle, including options with other equipment.

Romanian DeadliftBarbell · IntermediateDumbbell CleanDumbbell · IntermediateNatural Glute Ham RaiseBodyweight · IntermediateSmith Machine Hang Power CleanMachine · IntermediateKettlebell SwingKettlebell · IntermediateBall Leg CurlOther · Beginner

FAQ

What muscles does the stiff-legged dumbbell deadlift work?

It mainly works your hamstrings; your glutes and lower back assist.

How many sets and reps of stiff-legged dumbbell deadlift should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the stiff-legged dumbbell deadlift good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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