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Dead Lift, Stiff Legs

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Type basic
Mechanics compound
Direction pull
Equipment 2 dumbbells
Additional Equipment -
x Rate Dead Lift, Stiff Legs

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Grasp dumbbells and stand upright. Keep arms straight and hold dumbbells besides thighs.


Flex hip to lower torso. Keep back straight. Move dumbells toward toetips. Knees may flex slightly. Return, optionally extend knees. Flex shoulders in upper position. Repeat.

Variations / Comments

Keep looking ahead throughout the exercise. Range of motion depends on actual hip flexibility.

Dumbbell Dead Lift, Stiff Legs Starting Position Starting Position
Dumbbell Dead Lift, Stiff Legs Ending Position Ending Position


Target Erector Spinae
Synergist Hamstrings | Gluteus Maximus | Hip Adductors
Stabilizers Rhomboids | Trapezius, Upper | Trapezius, Middle | Latissimus Dorsi | Quadriceps | Rectus Abdominis | Obliques
Dumbbell Dead Lift, Stiff Legs Muscles Front
Dumbbell Dead Lift, Stiff Legs Muscles Rear
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