Barbell Romanian Deadlift
Hamstrings·Barbell·Advanced·Compound
Dumbbell Romanian Deadlift
The Dumbbell Romanian Deadlift targets the glutes and hamstrings by emphasizing a controlled hip hinge with minimal knee bend. The dumbbell version teaches hinge mechanics while keeping the load close to the body.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Romanian Deadlift
- 01
Stand upright holding a dumbbell in each hand in front of your thighs.
- 02
Keep your feet hip width apart and knees slightly bent.
- 03
Brace your core and hinge at your hips.
- 04
Lower the dumbbells along your legs while keeping your back neutral.
- 05
Descend until you feel a stretch in your hamstrings.
- 06
Drive your hips forward to return to standing.
Performance tips
Cues that matter
- Push your hips back rather than bending your knees
- Keep the dumbbells close to your legs
- Maintain a neutral spine throughout the movement
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the Dumbbell Romanian Deadlift work?
The Dumbbell Romanian Deadlift primarily targets the Hamstrings. Supporting muscles include Glutes, Lower Back, Erectors, Back, Forearms.
Is the Dumbbell Romanian Deadlift a compound or isolation exercise?
The Dumbbell Romanian Deadlift is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Romanian Deadlift?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Romanian Deadlift?
The Dumbbell Romanian Deadlift is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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