Stiff-Legged Dumbbell Deadlift
How to do the Stiff-Legged Dumbbell Deadlift with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Glutes, Lower Back
Dumbbell
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.
Log it, see it on your body.
Every Stiff-Legged Dumbbell Deadlift set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Stiff-Legged Dumbbell Deadlift fits
The Stiff-Legged Dumbbell Deadlift shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Stiff-Legged Dumbbell Deadlift: common questions
What muscles does the Stiff-Legged Dumbbell Deadlift work?
The Stiff-Legged Dumbbell Deadlift primarily works the Hamstrings. It also recruits the Glutes and Lower Back as supporting muscles.
Is the Stiff-Legged Dumbbell Deadlift suitable for beginners?
Yes. The Stiff-Legged Dumbbell Deadlift is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Stiff-Legged Dumbbell Deadlift?
To do the Stiff-Legged Dumbbell Deadlift you'll need a dumbbell.
Is the Stiff-Legged Dumbbell Deadlift a compound or isolation exercise?
The Stiff-Legged Dumbbell Deadlift is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Stiff-Legged Dumbbell Deadlift with correct form?
Grasp a couple of dumbbells holding them by your side at arm's length. Follow the full step-by-step above for the complete movement.
Log your Stiff-Legged Dumbbell Deadlift sets, free.
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