Dumbbell Stiff Leg Deadlift
Complete guide to Dumbbell Stiff Leg Deadlift. Learn proper form, technique, and execution. Targets Hamstrings. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Dumbbell Stiff Leg Deadlift
Grab a pair of dumbbells and stand with your feet hip-width apart.
Let the dumbbells hang in front of your thighs with your palms facing your body.
Retract your shoulder blades, engage your abs, and take a breath.
Hinge at the hips and lower the dumbbells toward the floor, keeping your legs straight or with a very slight bend in the knees and your back flat.
Drive your hips forward to return to the starting position and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |