Stiff-Legged Deadlift (Dumbbell)
Also called Stiff-Legged Dumbbell Deadlift, DB Stiff-Legged Deadlift
How to do it
Stand with a dumbbell in each hand in front of your thighs and keep your knees nearly straight but not locked. Push your hips back and lower the bells close to your legs until the hamstrings reach a controlled stretch, then drive your hips forward to stand tall. Keep your spine neutral throughout.
Setup
Stand hip width holding one dumbbell in each hand against the front of the thighs. Keep knees nearly straight but unlocked, wrists neutral, lats tight, and ribs stacked.
Where you should feel it
A strong stretch through both hamstrings with the glutes and lower back assisting, while the core keeps the spine neutral. Stop when the bells can no longer descend through hip motion alone.
When to use it
Use for hamstring-focused hinge hypertrophy with independent loading and a flexible hand path. Controlled sets of 8-15 reps fit well.