Stiff-Legged Dumbbell Deadlift
A beginner strength exercise for the hamstrings, done with a dumbbell.
- Main muscles
- Hamstrings
- Also works
- Glutes and Lower back
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound
- Movement
- Pull
How to do the Stiff-Legged Dumbbell Deadlift
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Stiff-Legged Dumbbell Deadlift
Dumbbell CleanDumbbell · Intermediate
Smith Machine Stiff-Legged DeadliftMachine · Beginner
Alternating Hang CleanKettlebell · Intermediate
Ball Leg CurlExercise ball · Beginner
Double Kettlebell Alternating Hang CleanKettlebell · Intermediate
Kettlebell Dead CleanKettlebell · Intermediate
Kettlebell Hang CleanKettlebell · Intermediate
Kettlebell One-Legged DeadliftKettlebell · Intermediate
Questions
What muscles does the Stiff-Legged Dumbbell Deadlift work?
Mainly the hamstrings, with the glutes and lower back helping.
Is the Stiff-Legged Dumbbell Deadlift good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Stiff-Legged Dumbbell Deadlift?
Good alternatives that train the hamstrings: Dumbbell Clean, Smith Machine Stiff-Legged Deadlift, Alternating Hang Clean or Ball Leg Curl.
How many sets and reps of the Stiff-Legged Dumbbell Deadlift should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).