The dumbbell stiff leg deadlift primarily targets the glutes, hamstrings, and lower back muscles.

To perform a dumbbell stiff leg deadlift correctly, begin by standing with your feet hip-width apart and holding a pair of dumbbells in front of your thighs. Keep your back straight and your core engaged. Slowly hinge at the hips and lower the dumbbells towards the floor until you feel a stretch in your hamstrings. Pause at the bottom of the movement and then drive your hips forward to return to the starting position.

The proper form for a dumbbell stiff leg deadlift is to stand with your feet hip-width apart, holding a dumbbell in each hand. Keep your arms straight and your back straight. Bend your knees slightly and hinge at the hips to lower the weights towards the ground. Keep your back flat and your chest up. Keep the weights close to your body as you lower them. When you feel a stretch in your hamstrings, pause and then drive through your heels to stand back up.

The amount of weight you use for a dumbbell stiff leg deadlift will depend on your strength and fitness level. If you are a beginner, start with a light weight and work your way up. If you are more experienced, you can use a heavier weight. It is important to choose a weight that allows you to complete the exercise with proper form.

The best way to warm up for a dumbbell stiff leg deadlift is to start with a few dynamic stretches, such as leg swings, lateral lunges, and hip circles. Then, perform a few sets of bodyweight glute bridges and hip thrusts to activate the glutes and hamstrings. Finally, do a few sets of light dumbbell Romanian deadlifts to get the body ready for the heavier dumbbell stiff leg deadlift.