Dumbbell Stiff Deadlift

Stand with your feet hip-width apart and a dumbbell in each hand, with only a slight bend in your knees. Lift your chest and brace your abs to hold your lower-back position.

Keep nearly the same knee angle as you push your hips back and lower the dumbbells in front of your legs. Hinge only until your hamstrings feel tight.

Press your feet into the floor and drive your hips forward to stand. Keep the dumbbells close and do not lean back at the top.

Focus on the long stretch and strong contraction in your hamstrings without deeply bending your knees. If you feel your lower back before your hamstrings, reduce the depth.

Rounding your back to reach the floor or repeatedly bending your knees changes the purpose of the exercise. Use a range that matches your flexibility and keep your knee angle set.

Inhale as you lower and exhale as you extend your hips. Keep your abs engaged with your breathing to stabilize your lower back.

Let the dumbbells skim close to your shins instead of drifting forward. A 3-second descent helps you feel your hamstrings even with a lighter weight.