Stiff-Legged Dumbbell Deadlift
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.
How to program the Stiff-Legged Dumbbell Deadlift
Sets and reps
As a compound movement, the Stiff-Legged Dumbbell Deadlift responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Stiff-Legged Dumbbell Deadlift is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Stiff-Legged Dumbbell Deadlift work?
The Stiff-Legged Dumbbell Deadlift primarily targets the Hamstrings. It also recruits the Glutes, Lower Back as supporting muscles.
What equipment do I need for the Stiff-Legged Dumbbell Deadlift?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Stiff-Legged Dumbbell Deadlift should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
