Dumbbell Deadlift

Lower Body Dumbbell Exercises Video Series

This dumbbell deadlift is also called the stiff leg deadlift. This exercise gets it's name as it feels as if you are lifting dead weight.

This exercise targets many lower body muscles and helps to strengthen the back.

The back muscles used in this movement include the erector spinae and the latissimus dorsi muscles. This is primarily considered a back exercise however it works several lower body muscles as well.

Additional muscles strengthened include the gluteus maximus and then surrounding hip/pelvic muscles.

For the legs, this one exercise will help strengthen the hamstrings, quads and many leg muscles.

In addition, your arms will get somewhat of a workout as well with this exercise.

Exercise #5 - Dumbbell Stiff Leg Deadlift

As with any exercise that engages the back muscles you want to ensure you do them properly. If you start to feel too much strain in the back, take a break and stretch the back before continuing.
  1. Hold a dumbbell in each hand at your side.
  2. Stand with feet flat on the floor shoulder width apart.
  3. Bend your knees slightly. Keep your chest out and shoulders back.
  4. Bend over at the hip letting your hands (holding the dumbbells) hang in front of you with the palms facing you.
  5. Keep bending until you feel a stretch in the hamstrings.
  6. Return to the starting position making sure you maintain proper posture with chest out and shoulders back.
  7. Repeat this for several reps. 

Watch the video below to ensure you are doing the this move correctly. 


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the dumbbell deadlift on youtube.

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