Dumbbell Romanian Deadlift

HOW TO DO IT

1. 1Stand tall holding a dumbbell in each hand with palms facing your thighs.
2. 2Hinge at your hips to push your glutes backward while keeping legs nearly straight.
3. 3Lower the weights along your shins until you feel a deep stretch in your hamstrings.
4. 4Drive your hips forward to return to the starting standing position.
5. 5Squeeze your glutes hard at the top of the movement.

COMMON MISTAKES

• Bending the knees too much and turning the move into a squat.
• Rounding the lower back instead of hinging at the hips.
• Letting the dumbbells drift forward away from the body.
• Hyperextending the spine at the top of the lift.

TIPS

• Imagine closing a car door with your butt to initiate the hinge.
• Keep the dumbbells touching your legs throughout the entire range of motion.
• Maintain a neutral spine by looking at a spot on the floor a few feet ahead.

SAFETY

• Avoid rounding the lower back under load to prevent disc injury.
• Do not drop the weights abruptly while bent over.

DETAILS

Muscles

HamstringsGlutes

Equipment

Dumbbell

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Romanian deadlift

Load position

At the sides

Arms

Both

Legs

Both

Legs straight or bent

Straight legs

Hand orientation

Neutral (palms facing each other)

Body position

Standing