Dumbbell Romanian Deadlift

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Watch Dumbbell Romanian Deadlift

Technique

How to perform Dumbbell Romanian Deadlift

1. Pick up two dumbbells and stand on the floor with your feet about hip-width apart, holding the weights close to the fronts or sides of your thighs.
2. Keep a small bend in your knees, your arms long and your trunk braced.
3. Push your hips backward to lower the dumbbells close to your legs while keeping the knee bend nearly constant.
4. Stop lowering when you reach the end of your controlled hip hinge without rounding your back; the dumbbells do not need to touch the floor.
5. Extend your hips to return to standing without leaning backward at the top.
6. Repeat from the standing position, then lower the dumbbells to the floor separately when the set is finished.

Programming relevance

Muscles involved

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