Dumbbell Stiff Leg Deadlift on Bench
Perform dumbbell stiff-leg deadlifts on a bench to enhance hamstring and glute activation through an extended range of motion.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
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Variations of Dumbbell Stiff Leg Deadlift on Bench
Barbell Wide Stance Stiff Leg Deadlift
Hips · Barbell
Dumbbell Stiff Leg Deadlift
Hips · Erector Spinae · Dumbbell
Dumbbell Single Stiff Leg Deadlift
Hips · Erector Spinae · Dumbbell
Dumbbell Single Leg Deadlift with Stepbox Support
Hips · Dumbbell
Description
This exercise involves lifting a dumbbell from the floor while keeping your legs stiff and your back straight. It primarily targets the lower back and hamstrings.
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How to do Dumbbell Stiff Leg Deadlift on Bench
- 01Setup
Position a flat bench behind you. Stand on the bench with feet hip-width apart, toes pointing forward, and a dumbbell held in front of your thighs with an overhand grip.
- 02Setup
Maintain a slight bend in your knees throughout the exercise, ensuring your back is straight and chest is up. Engage your core to stabilize your spine.
- 03
Initiate the movement by hinging at your hips, pushing your glutes backward as you slowly lower the dumbbell towards the floor. Keep the dumbbell close to your legs.
- 04
Continue lowering until you feel a deep stretch in your hamstrings, allowing the dumbbell to descend below the bench level if your flexibility permits, without rounding your lower back.
- 05
Drive through your heels, engaging your glutes and hamstrings, to reverse the movement and return to the starting upright position. Exhale as you stand.
Tips
- Focus on pushing your hips back rather than just bending forward, which helps properly engage the hamstrings and glutes.
- Keep the dumbbell close to your body throughout the entire movement to maintain leverage and reduce strain on your lower back.
- Maintain a neutral spine; imagine a straight line from your head to your tailbone, avoiding any rounding or excessive arching of your lower back.
- Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to descend, to maximize hamstring stretch and muscle engagement.
Common mistakes
- Rounding the lower back instead of hinging at the hips can lead to injury; always keep your back straight and chest up by engaging your core.
- Bending the knees too much turns it into a conventional deadlift; maintain only a slight, consistent bend in your knees to keep tension on the hamstrings.
- Letting the dumbbell drift too far away from your body increases leverage on the lower back; keep the dumbbell grazing your thighs and shins.
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Get Ellim — FreeQuestions
Is Dumbbell Stiff Leg Deadlift on Bench good for beginners?
Dumbbell Stiff Leg Deadlift on Bench is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Stiff Leg Deadlift on Bench?
You need Dumbbell to perform Dumbbell Stiff Leg Deadlift on Bench. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Stiff Leg Deadlift on Bench?
Focus on pushing your hips back rather than just bending forward, which helps properly engage the hamstrings and glutes. Keep the dumbbell close to your body throughout the entire movement to maintain leverage and reduce strain on your lower back. Maintain a neutral spine; imagine a straight line from your head to your tailbone, avoiding any rounding or excessive arching of your lower back. Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to descend, to maximize hamstring stretch and muscle engagement.
What are common mistakes when doing Dumbbell Stiff Leg Deadlift on Bench?
Rounding the lower back instead of hinging at the hips can lead to injury; always keep your back straight and chest up by engaging your core. Bending the knees too much turns it into a conventional deadlift; maintain only a slight, consistent bend in your knees to keep tension on the hamstrings. Letting the dumbbell drift too far away from your body increases leverage on the lower back; keep the dumbbell grazing your thighs and shins.
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Free · iPhone only · Available on the App Store