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 The dumbbell stiff leg deadlift is a great isolation exercises that targets the hamstrings while also working your entire lower torso, specifically your butt (Gluteus Maximus), and Adductor Magnus. The dumbbell stiff leg deadlift also helps strengthen and build the lower and middle back, specifically the Erector Spinae, Trapezius (Traps), and Rhomboids. Performing the dumbbell stiff leg deadlift regularly also helps build a stronger core, improve flexability to the hamstrings, which will help reduce the risk of injury to the lower back.
Dumbbell Stiff Legged Deadlift Overview
- Main Muscle(s) Worked: Hamstrings, Lower back
- Other Muscles Worked: See below
- Equipment: Dumbbells, Block (to stand on for an extra stretch)
- Mechanics Type: Isolated (An exercise that involves one joint movement)
- Force: Pull (A movement toward center of body during the concentric contraction of the target muscle. Isolated movements are classified by their compound counterparts).
- Utility: Auxilary (An optional exercise that may supplement a basic exercise. Auxiliary exercises may place greater relative intensity on a specific muscle or a head of a muscle.
Target Muscles Used for Dumbbell Stiff Leg Deadlifts
Synergist Muscles Worked When Performing Dumbbell Stiff Leg Deadlifts
- Gluteus Maximus
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Adductor Magnus
Stabilizers Worked When Performing Dumbbell Stiff Leg Deadlifts
- Erector Spinae
- Trapezius, Middle
- Rhomboids
- Trapezius, Upper
- Levator Scapulae
- Trapezius, Lower
Antagonist Stabilizers Worked When Performing Dumbbell Stiff Leg Deadlifts
How to Properly Perform Dumbbell Stiff Leg Deadlifts
- Stand with the feet hip-shoulder-width apart and hold dumbells in both hands with an overhand grip close to the side of the legs.
- Inhale.
- With knees straight, lean forward from the hips, keeping the head up, the shoulders back, and the chest out.
- Slightly unlock the knees and, as you lean forward, push the hips backward until the torso is level to the floor or lower, as long as the back stays flat or arched. Stop the range of motion (ROM ) if the back starts to round.
- Do not pause or bounce at bottom of lift.
- Exhale while pulling your torso back into the starting positionextending hips until straight.
- Repeat.
Caution Needed Performing Dumbbell Stiff Leg Deadlifts
If you feel or have any lower back pain while performing this exercise stop. When lowering the dumbbells towards the floor and you start feeling pain, stop before the point where you first started feeling pain when continuing this exercise. If you have any lowerback problems, be smart and just avoid this exercise. There are plenty of other movements which deliver success without such risk.
Tips for Performing Dumbbell Stiff Leg Deadlifts
- Begin with a light weight to practice good form and control.
- Keep your back straight. It is extremely important that you do not round out your lower back at any point during this exercise but instead maintain a slight arch at all times. In order to keep your back flat, really focus on sticking your butt out and keeping the dumbbells close to your body.
- Keep your knees slightly bent. A slight bend in your knees keep the tension on the hamstrings and will minimize your risk of injury.
Common Errors While Performing Dumbbell Stiff Leg Deadlifts
- Using to much weight. A common mistake many novice lifters is having to arch your back to pull the weight up.
- Not keeping the back straight. Can cause lower back injury or strain.
- Bouncing at the bottom of the movement. Do not jerk the weight. Not only can this cause you to lose proper form and lead to injury but it also takes the resistance off the muscle and will diminish the exercise effectiveness.
- Performing the movement too fast. Performing the movement too fast doesn't allow you to fully recruit as many muscle fibers.
- Overstretching. Do not lower weight beyond a mild stretch. Full range of motion will vary from person to person depending on flexability.
- Bending your knees. The key to this exeercise is to get a good strech while keeping your legs straight.
Variations of the Dumbbell Stiff Leg Deadlift
Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways. There are plenty of variations to this strength exercise. Some other variations of the Dumbbell Stiff Leg Deadlift include:
- Barbell Stiff Leg Deadlift, Same movements as detailed above but using a barbell.
- Smith Machine Stiff Leg Deadlift. Same movements as detailed above, but using the smith machine
Additional Exercises to Compliment Dumbbell Stiff Leg Deadlifts
- Reverse Grip Pulldowns
- Pullups
- Wide Grip Pulldowns, Upper and Middle back
- Barbell Rows, Middle Back
- Dumbbell Row, Middle Back
- T Bar Rows, Middle back
- Seated Cable Rows, Middel Back
- Shrugs, Traps
- Lying Hamstring Curls, Hamstrings
- Rear Delt Raises, Rear Delt
- Reverse Pec Dec Flyes, Rear Delts
About Jeff Behar
 Jeff Behar, MS, MBA
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Fitness 
