Dumbbell Romanian Deadlift
Equipment Needed
About This Exercise
A hip-hinge exercise targeting the hamstrings and glutes using dumbbells.
How to Perform
- 1
Setup
Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs with palms facing your body. Pull your shoulders back and maintain a slight bend in your knees.
- 2
Initiate the Hinge
Push your hips back while keeping your back flat. Let the dumbbells travel down the front of your legs, keeping them close to your body. Your weight should shift to your heels.
- 3
Bottom Position
Continue hinging until you feel a strong stretch in your hamstrings, typically when the dumbbells reach mid-shin level. Keep your back flat and core braced throughout.
- 4
Drive Up
Squeeze your glutes and drive your hips forward to return to standing. Push through your heels and keep the dumbbells close to your legs. Stand tall at the top without leaning back.
Form Tips
- •Keep your back flat - do not round your spine
- •Push your hips back, not down
- •Keep the dumbbells close to your legs throughout
- •Squeeze your glutes hard at the top
Common Mistakes to Avoid
- •Rounding the lower back during the descent
- •Bending the knees too much, turning it into a squat
- •Letting the dumbbells drift away from the body
- •Not hinging deep enough to feel the hamstring stretch
Primary Muscles
Secondary Muscles
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