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Romanian Deadlift (Dumbbell)

Primary muscle
Hamstrings
Equipment
Dumbbell

Overview

A dumbbell hip hinge that trains the hamstrings and glutes. The dumbbells move freely and make the lift easy to learn with lighter weights.

How to do it

  1. Stand tall with a dumbbell in each hand in front of your thighs.

  2. Soften your knees slightly and brace your core.

  3. Push your hips back and lower the dumbbells along the front of your legs.

  4. Keep your back flat and your shoulders pulled back as you descend.

  5. Stop when you feel a strong hamstring stretch, around mid-shin.

  6. Drive your hips forward to return to standing and squeeze your glutes.

Tips

  • Keep the dumbbells close to your legs throughout the movement.
  • Pause for a second at the bottom to feel the stretch.

Common mistakes

  • Squatting down instead of hinging at your hips.
  • Rounding your upper back as the dumbbells go lower.
  • Leaning back at the top instead of simply standing tall.

Similar exercises

All Hamstrings exercises

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