Dumbbell Romanian Deadlift

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Erector Spinae, Quadriceps Femoris

How to do it

1. Stand with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip (palms facing your thighs). Keep your arms straight and the dumbbells close to your body.
2. Hinge at the hips, pushing your hips back and lowering the dumbbells towards the floor. Keep a slight bend in your knees and maintain a neutral spine.
3. Lower the dumbbells until the dumbbells reach just under your knees or until you feel a stretch in your hamstrings.
4. Push through your heels to extend your hips and return to the starting position, bringing the dumbbells back to your thighs. Repeat for the desired number of repetitions.

Form tips

• Focus on hinging at the hips rather than bending at the waist.
• Keep the dumbbells close to your body throughout the movement for better control.
• Maintain a slight bend in your knees to reduce stress on your lower back.