LiftSetsLiftSets / Exercises / Stiff-Legged Dumbbell Deadlift
Stiff-Legged Dumbbell Deadlift
Works the hamstrings. Helped by the glutes and lower back.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
hamstringsgluteslower back
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Dumbbell |
|---|---|
| Level | Beginner |
What to think about
- Push the hips back, don't bend forward.
- Flat back all the way, bells stay close to the legs.
- Stop where the hamstrings load, not where the floor is.
How to do it
- 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.
Other exercises for the hamstrings
- Floor Glute-Ham Raise
- Good Morning
- Good Morning off Pins
- Hanging Bar Good Morning
- Kettlebell One-Legged Deadlift
- Lying Leg Curls
- Natural Glute Ham Raise
- One-Arm Kettlebell Swings
Track it in LiftSets
Log Stiff-Legged Dumbbell Deadlift with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store