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Stiff-Legged Dumbbell Deadlift

Learn how to do stiff-legged dumbbell deadlift with a clear setup, controlled movement, and a technique you can repeat.

All legsDumbbell5 technique steps

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Stiff-Legged Dumbbell Deadlift: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do 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.
Stiff-Legged Dumbbell Deadlift exercise illustration

Stiff-Legged Dumbbell Deadlift: muscles worked

Primary focus: hamstrings and glutes. Supporting muscles: Back.

BackHamstringsGlutesAll legs
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

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Frequently asked questions

How do you do stiff-legged dumbbell deadlift?

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

What muscles does stiff-legged dumbbell deadlift work?

Stiff-Legged Dumbbell Deadlift primarily trains the hamstrings and glutes, with the back contributing. The exact demand depends on your setup, range, and chosen load.

What is the best technique for stiff-legged dumbbell deadlift?

Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep.

What can I do instead of stiff-legged dumbbell deadlift?

Related options include Dumbbell Romanian Deadlift, Dumbbell Squat, Dumbbell Squat To A Bench. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing stiff-legged dumbbell deadlift and the related movements above to compare equipment and technique choices.

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