Stiff-Legged Dumbbell Deadlift

The Stiff-Legged Dumbbell Deadlift primarily targets your Hamstrings, with support from Glutes, Lower Back. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Glutes, Lower Back

How to perform Stiff-Legged Dumbbell Deadlift

Step 1. Grasp a couple of dumbbells holding them by your side at arm's length.
Step 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.
Step 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
Step 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.
Step 5. Repeat for the recommended amount of repetitions.

Sample sets & reps for Stiff-Legged Dumbbell Deadlift

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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