Legs / Beginner / Compound (multi-joint)

Stiff-Legged Dumbbell Deadlift

A dumbbell exercise for the hamstrings, with the glutes, lower back and forearms assisting.

At a glance

Primary

Hamstrings

Secondary

Glutes, Lower back (erectors), Forearms & grip

Equipment

Dumbbells

Movement pattern

Hip hinge

Level

Beginner

Type

Legs, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

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.

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