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Dumbbell SLDL

Step by step instructions, muscle activation and variants for the Dumbbell SLDL.

MediumGlutesLower back

About this exercise

The dumbbell stiff-leg deadlift is a hip-hinge movement performed with minimal knee bend, placing strong emphasis on the hamstrings and lower back. Holding dumbbells allows a greater range of motion compared to a barbell and makes it accessible without a squat rack. It is an effective exercise for posterior chain development and hamstring flexibility.

How to Perform

  • Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs with an overhand grip
  • Keep a slight bend in your knees and maintain this fixed position throughout the movement
  • Hinge at the hips and lower the dumbbells toward the floor, keeping them close to your legs and your back flat
  • Lower until you feel a strong stretch in the hamstrings, typically when the dumbbells reach mid-shin level
  • Drive your hips forward to return to standing, engaging the hamstrings and glutes
  • Keep your core braced and avoid rounding the lower back at any point
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
GlutesLower back
Secondary
Hamstrings

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell SLDL

The Dumbbell SLDL is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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