Dumbbell Romanian Deadlift

Technique

How to perform Dumbbell Romanian Deadlift

1. Put a pair of dumbbells in front of you on the ground and grab them at a distance a little wider than shoulder width.
2. Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
3. Bend the knees slightly and keep the shins vertical, hips back and back straight.
4. This will be your starting position.
5. Keeping your back and arms completely straight at all times, use your hips to lift the dumbbells as you exhale.
6. The movement should not be fast but steady and under control.
7. Once you are standing completely straight up, lower the dumbbells by pushing the hips back, only slightly bending the knees, unlike when squatting.
8. Hold your breath as you lower and exhale as you complete the movement.

GymDaze demonstration

Watch Dumbbell Romanian Deadlift

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.