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Stiff-Legged Dumbbell Deadlift

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Hamstrings
Other Muscles: Glutes, Lower Back
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.9

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Excellent

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Stiff-Legged Dumbbell Deadlift Images

Stiff-Legged Dumbbell Deadlift
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Stiff-Legged Dumbbell Deadlift
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Stiff-Legged Dumbbell Deadlift Guide

Main Muscle: Hamstrings

  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.

Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back.

Variations: The exercise can also be performed with a barbell also.



Alternative Exercises For Stiff-Legged Dumbbell Deadlift

5.9

Out of 10

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Stiff-Legged Dumbbell Deadlift

Exercise Rating
N/A

Dec 14, 2011 6:01 AM: One of my favorite exercises ever!



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of people found this review helpful

Review: Stiff-Legged Dumbbell Deadlift

Exercise Rating
10/10

Oct 5, 2011 10:27 AM: amazing exercise



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Review: Stiff-Legged Dumbbell Deadlift

Exercise Rating
10/10

Aug 20, 2011 6:07 PM: this is an awesome one together with the seated leg curl for the hamstrings!!!



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Tip: Stiff-Legged Dumbbell Deadlift

Exercise Rating
9/10

Aug 7, 2011 5:33 PM: Never did this before until today because Planet Fitness in our area does NOT have a straight bar rack and or just a plain bar to ad weights too, so I had to use dumbbells. I prefer the bar, but this was just as good. Dumbbells seem to be harder on your lower back, have to be careful.



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Review: Stiff-Legged Dumbbell Deadlift

Exercise Rating
8/10

Jul 26, 2011 3:21 PM: if you feel it in your lower back take a week to do some lower back workouts instead of this one.



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Review: Stiff-Legged Dumbbell Deadlift

Exercise Rating
8/10

Apr 25, 2011 2:29 AM: Great pull...



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Tip: Stiff-Legged Dumbbell Deadlift

Exercise Rating
10/10

Apr 4, 2011 10:41 AM: Be careful not to overextend too low, especially if you are hyper flexible...



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Review: Stiff-Legged Dumbbell Deadlift

Exercise Rating
10/10

Apr 4, 2011 10:40 AM: Separates the glutes from the hams really well, makes your butt look like it's on a shelf...



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Review: Stiff-Legged Dumbbell Deadlift

Exercise Rating
10/10

Mar 14, 2011 6:36 AM: great exercise...better than barbell style



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Review: Stiff-Legged Dumbbell Deadlift

Exercise Rating
5/10

Dec 14, 2009 12:45 PM: I agree with Ceejay84... The curvature of his back is so exaggerated that it looks like this might have been shot as a "what not to do". I really wonder if BB.com accidentally posted the wrong video.



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