Dumbbell romanian deadlift
- Muscle group
- Legs
- Equipment
- Dumbbell
- Primary muscles
- Glutes, Hamstrings
- Secondary muscles
- Forearms, Lower back, Upper back
- Stand with your feet hip-width apart, holding the dumbbells in front of your thighs with your chest up.
- Push your hips back as far as possible to lower the weights, keeping the dumbbells touching your legs and your back flat.
- Stop when you feel a deep stretch in your hamstrings, then drive your hips forward to stand back up.
Tips
- Initiate the movement by pushing your hips straight back rather than bending at the knees, so the dumbbells travel close to your legs throughout the descent.
- Keep your spine in a neutral position from your lower back through your upper back as you hinge, avoiding any rounding or excessive arching.
- Lower the dumbbells only as far as you can maintain a neutral spine and a strong hip-hinge position, as individual hamstring flexibility will determine your end point.
Common mistakes
- Allowing the lower back to round as the dumbbells descend, losing the neutral spine position established at the start.
- Letting the dumbbells drift away from the legs during the descent instead of keeping them in contact with or close to the thighs and shins.
- Bending the knees significantly as the weights lower, turning the movement into a squat pattern rather than a hip hinge.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
