Stiff-Legged Dumbbell Deadlift
A beginner compound strength exercise that works the hamstrings, using dumbbells.
Starting position
End position
How to 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
- 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.
Muscles Worked
Alternatives to Stiff-Legged Dumbbell Deadlift
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Smith Machine Stiff-Legged Deadlift
A beginner compound strength exercise that works the hamstrings, using a machine.
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2
Kettlebell One-Legged Deadlift
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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3
Stiff-Legged Barbell Deadlift
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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4
Romanian Deadlift
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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5
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
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6
Ball Leg Curl
A beginner isolation strength exercise that works the hamstrings, using an exercise ball.
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7
Platform Hamstring Slides
A beginner isolation strength exercise that works the hamstrings.
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8
Lying Leg Curls
A beginner isolation strength exercise that works the hamstrings, using a machine.
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9
Prone Manual Hamstring
A beginner isolation strength exercise that works the hamstrings.
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10
Seated Band Hamstring Curl
A beginner isolation strength exercise that works the hamstrings.
Frequently Asked Questions
What muscles do stiff-legged dumbbell deadlift work?
Stiff-Legged Dumbbell Deadlift primarily works the hamstrings. The glutes and lower back assist as secondary muscles.
What equipment do I need for stiff-legged dumbbell deadlift?
Stiff-Legged Dumbbell Deadlift uses dumbbells.
Stiff-Legged Dumbbell Deadlift: is it suitable for beginners?
Yes. Stiff-Legged Dumbbell Deadlift is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of stiff-legged dumbbell deadlift?
Smith Machine Stiff-Legged Deadlift, Kettlebell One-Legged Deadlift, Stiff-Legged Barbell Deadlift train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my stiff-legged dumbbell deadlift reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; stiff-legged dumbbell deadlift can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Stiff-Legged Dumbbell Deadlift with AI
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