HyperBody
Exercise library · Legs

Dumbbell Stiff-Leg Deadlift.

Stiff-legged dumbbell deadlift that emphasizes the hamstring stretch.

IntermediateDumbbells
Dumbbell Stiff-Leg Deadlift
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Hamstrings
Secondary
Glutes · Lower back
The play-by-play

How to do it.

  1. Step 01

    Hold dumbbells in front of the thighs

  2. Step 02

    Keep the knees nearly straight with a soft bend

  3. Step 03

    Hinge at the hips pushing them back

  4. Step 04

    Lower the bells toward the floor

  5. Step 05

    Feel a deep hamstring stretch

  6. Step 06

    Drive the hips forward to stand

What separates good from great

Pro cues.

  • Keep the legs nearly straight

  • Maintain a flat back

  • Go only as low as flexibility allows