兄弟健美俱乐部 Musclecn.com Since 2000兄弟健美俱乐部 Musclecn.com Since 2000
中文
哑铃直腿硬拉

Dumbbell Stiff-Leg Deadlift

Check the demo, key points and load basis before you train.

AI illustrationDumbbell Stiff-Leg Deadlift · Panel 1 Set-up: a dumbbell in each hand hanging in front of the thighs, feet hip-width apart, knees slightly bent and held there, chest up and back flat (covers steps 1–2) (AI-generated illustration, not a real photo)
01 Dumbbell Stiff-Leg Deadlift · Panel 1 Set-up: a dumbbell in each hand hanging in front of the thighs, feet hip-width apart, knees slightly bent and held there, chest up and back flat (covers steps 1–2) (AI-generated illustration, not a real photo)
AI illustrationDumbbell Stiff-Leg Deadlift · Panel 2 Hinge: hinging at the hips with the knee angle unchanged, the dumbbells travelling down close to the front of the legs to somewhere between mid-shin and the top of the foot, back flat (covers steps 3–4) (AI-generated illustration, not a real photo)
02 Dumbbell Stiff-Leg Deadlift · Panel 2 Hinge: hinging at the hips with the knee angle unchanged, the dumbbells travelling down close to the front of the legs to somewhere between mid-shin and the top of the foot, back flat (covers steps 3–4) (AI-generated illustration, not a real photo)
AI illustrationDumbbell Stiff-Leg Deadlift · Panel 3 Stand: the hamstrings and glutes driving the hips forward, the torso rising back to standing without leaning back at the top (covers step 5) (AI-generated illustration, not a real photo)
03 Dumbbell Stiff-Leg Deadlift · Panel 3 Stand: the hamstrings and glutes driving the hips forward, the torso rising back to standing without leaning back at the top (covers step 5) (AI-generated illustration, not a real photo)
AI-generated illustration · face based on the member · not a photograph

DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.

Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.

Step-by-step photos · 3Reviewed media · Rights: AI-generated illustration; face based on the site owner's own photos; body, equipment and background generated

Steps

  1. 01

    Hold a dumbbell in each hand in front of the thighs, palms facing the body; feet hip-width, knees only very slightly bent and kept at that fixed angle throughout.

  2. 02

    Chest up, shoulder blades back, back in one straight line from head to hips, eyes on the floor a few metres ahead.

  3. 03

    Inhale and hinge forward at the hips with only a slight backward shift of the hips; the dumbbells travel straight down close to the front of the thighs and shins while the knee angle stays fixed (this is what distinguishes it from the Romanian deadlift).

  4. 04

    Lower until the hamstrings are clearly stretched and the back is still flat (usually somewhere between mid-shin and the top of the foot, depending on flexibility); never round the back to go lower.

  5. 05

    Exhale and drive the hips forward with the hamstrings and glutes, raising the torso back to standing; do not lean back at the top.

  6. 06

    Beginners should start light to feel the hamstring stretch; use only a weight that lets you keep the back flat throughout.

Common mistakes

  • Rounding the back on the way down, loading the lumbar spine.
  • Bending the knees progressively, turning it into a Romanian deadlift or a squat.
  • Dumbbells drifting forward away from the shins, lengthening the lever on the lower back.
  • Jerking the torso up and hyperextending at the top.
  • Locking the knees out completely.

Before logging, know the load basis

This exercise is logged as:

Per dumbbell
Enter one dumbbell's weight; both hands work at once · Load + reps
Reps basis: total reps

Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.

The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.

Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.

Training content is not medical advice. Stop if you feel unwell.