Dumbbell Romanian Deadlift
A hip hinge with nearly straight knees, lowering two dumbbells along the legs to load the hamstrings and glutes.
- Works
- Hamstrings, Glutes
- Also works
- Lower Back
- Equipment
- Dumbbell
How to
- 1Stand with your feet hip-width apart holding a dumbbell in each hand in front of the thighs.
- 2Brace the abs, keep the chest up, and unlock the knees only a small amount.
- 3Hinge at the hips and slide the dumbbells down the front of the legs.
- 4Lower until you feel a hamstring stretch, without rounding the lower back.
- 5Drive the hips forward to stand tall and squeeze the glutes at the top.
- 6Reset the brace and repeat, keeping the weights close to the body.
Common mistakes
- Rounding the lower back to reach the floor.
- Bending the knees enough that the lift becomes a conventional deadlift.
- Letting the dumbbells drift away from the legs.
- Jerking the weights off the bottom instead of driving the hips forward.
