Dumbbell Stiff Legged Deadlift


Pro Tip

If you aren't flexible enough to lower the dumbbells past your knees while maintaining a straight back and legs, lower them a shorter distance until your flexibility improves.


How To

  1. Stand upright and grab two dumbbells with an overhand grip and pick them up with arms fully extended and in front of your body.
  2. Inhale and lower your body by bending forward while maintaining a flat back and straight legs.
  3. Continue bending forward with a flat back until the dumbbells pass your knees.
  4. Exhale and stand upright by leaning back, focusing on maintaining a flat back and straight legs to return to the starting position.

Primary Muscle Groups

Hamstrings

Muscles spanning the back of your thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.


Secondary Muscle Groups

Glutes

Muscles of your butt.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Quads

Muscles spanning the front of your thigh.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment