top of page

Dumbbell Stiff Leg Deadlift On Bench 101 Video Tutorial

Strength Gym Main Variation

0

Dumbbell Stiff Leg Deadlift On Bench
Dumbbell Stiff Leg Deadlift On Bench

Exercise Synopsis

Target Muscle Group

Hamstrings

Secondary Targets

Execution

Compound

Force Type

Pull

Required Equipment

Dumbbell

Fitness Level

Intermediate

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Dumbbell Stiff Leg Deadlift (On Bench) is a strength exercise primarily targeting the hamstrings, with secondary emphasis on the glutes and lower back. By performing this movement while placing one leg on a bench, you increase the range of motion and isolate the hamstrings more effectively. Holding a dumbbell in each hand, you lower the weights toward the ground while maintaining a stiff, straight leg position, ensuring minimal bending at the knees. This controlled motion strengthens the posterior chain, improving flexibility and muscular endurance in the lower body. Proper form is crucial to avoid strain on the lower back.

How to Perform

  1. Set up two flat benches next to each other, leaving enough space between them so that when you position yourself, your feet will be about shoulder-width apart.

  2. Select a pair of dumbbells and stand with one foot on each bench, keeping a slight bend in your knees. Hold the dumbbells at your sides, ensuring your body is stable. This is your starting position.

  3. Maintain a neutral spine and, with control, hinge forward at the hips, lowering the dumbbells in front of your legs. Your knees should remain fixed, and only the hips should move.

  4. Focus on feeling a stretch in your hamstrings as you lower the dumbbells, continuing the movement as long as your flexibility allows without discomfort.

  5. Once you've reached the lowest point, engage your hamstrings and glutes to reverse the motion, bringing the dumbbells back up to the starting position.

  6. Keep your gaze forward, with your shoulders pulled back, to prevent rounding your lower back during the lift.

  7. As you raise the dumbbells, concentrate on squeezing your glutes and hamstrings to return to an upright position.

  8. Complete the desired number of repetitions, maintaining control throughout each rep to maximize effectiveness and minimize the risk of injury.

Tips

  1. Keep your gaze directed upward throughout the entire movement. Looking down will cause your back to round, increasing the risk of injury.

  2. Maintain the dumbbells close to your body at all times. The farther they move from your body, the more strain is placed on your lower back, compromising your form.

  3. Focus on feeling the stretch in your hamstrings as you lower the dumbbells and the contraction as you lift them. A strong mind-muscle connection will enhance the effectiveness of this exercise.

  4. Your knees should remain slightly bent but fixed in place during the entire set. Avoid any further movement of the knees throughout the exercise.

  5. During the downward phase, ensure your weight stays on your heels to protect your lower back. Shifting your weight forward onto your toes can cause improper form and increase the risk of injury.

  6. Do not relax at the bottom of the movement. Keep your legs, back, and core engaged as you begin to lift the weight back up.

  7. Perform the exercise with slow, controlled movements, particularly when lowering the dumbbells. Focus on stretching the hamstrings and contracting them during the lift for maximum benefit.

  8. A common mistake is bending at the waist without moving the hips back. This places unnecessary strain on the lower spine. To avoid this, ensure your hips move backward as you lower the dumbbells, with the weight close to your body.

  9. Proper technique is crucial for safety and effectiveness. If you're new to this exercise, start with a light weight and practice in front of a mirror to perfect your form. Once you’ve mastered the movement, you can increase the weight to build strength in your hamstrings and glutes.

How Not to Perform

  1. Avoid Rounding Your Back

    Do not let your back round during the movement, especially when lowering the dumbbells. This can put excessive strain on your spine and lead to injury. Keep your back straight and your chest open throughout the entire exercise.

  2. Do Not Bend Your Knees Too Much

    Avoid excessively bending your knees as this will turn the exercise into more of a squat, shifting the focus away from your hamstrings. Keep your knees slightly bent but stationary to isolate the hamstrings.

  3. Do Not Shift Your Weight Forward onto Your Toes

    Keep your weight on your heels, not on your toes, while performing the exercise. Shifting forward can destabilize your posture and put unnecessary stress on your lower back.

  4. Avoid Swinging the Dumbbells

    Do not use momentum to swing the dumbbells down or up. This will waste energy and reduce the effectiveness of the exercise. Instead, control the dumbbells in a slow, deliberate motion to focus on the stretch and contraction of the hamstrings.

  5. Do Not Overextend the Range of Motion

    Do not lower the dumbbells too far beyond your comfortable range of motion. Going too deep can strain your lower back. Only lower the dumbbells as far as you can maintain proper form and feel the stretch in your hamstrings.

  6. Do Not Relax at the Bottom

    Avoid relaxing your muscles at the bottom of the movement. Keeping your hamstrings, glutes, and core engaged ensures continuous tension on the target muscles and reduces the risk of injury.

  7. Avoid Keeping the Dumbbells Too Far from Your Body

    Do not let the dumbbells drift too far away from your body. This increases the load on your lower back. Keep the dumbbells close to your legs throughout the movement to maintain proper posture and form.

  8. Do Not Look Down

    Avoid looking down during the exercise, as this can cause your back to round. Keep your gaze up and your neck neutral to maintain a straight spine and proper alignment.

  9. Do Not Use Too Much Weight Too Soon

    Avoid using heavy weights before mastering the technique. Lifting too heavy too early can compromise your form and lead to injury. Start with a light weight to focus on proper movement, then gradually increase the weight as your form improves.

  10. Do Not Perform the Exercise Too Quickly

    Avoid rushing through the movement. Performing the exercise too fast can reduce muscle activation and increase the risk of injury. Focus on a slow, controlled motion to maximize the engagement of the hamstrings and glutes.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

SHARE

bottom of page