Dumbbell Single Stiff Leg Deadlift
Complete guide to Dumbbell Single Stiff Leg Deadlift. Learn proper form, technique, and execution. Targets Hamstrings. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Dumbbell Single Stiff Leg Deadlift
Grab a dumbbell in one hand and stand tall with your feet together.
Retract your shoulder blades, engage your abs, and take a breath.
Shift your weight onto your opposite leg and hinge at the hips, lowering the dumbbell toward the floor while keeping your leg straight.
Drive your hips forward to return to the starting position and exhale.
Once finished training one side, do the same number of reps on the other leg.
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 |