Legs · Dumbbells
Dumbbell Romanian Deadlift
The dumbbell Romanian deadlift is a hip-hinge movement primarily targeting the hamstrings and glutes with secondary engagement of the lower back. It suits lifters of all experience levels and typically fits into the early or middle portion of a lower-body workout.
- Equipment
- Dumbbells
- Type
- Strength
- Animation
- Men and women
How to do it
- Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
- Keep your knees slightly bent, back straight, and shoulders back.
- Inhale and brace your core. Hinge at your hips and lower the dumbbells towards the floor, maintaining a slight bend in your knees.
- Keep your back straight and your head in a neutral position, aligned with your spine.
- Lower the dumbbells as far as your flexibility allows without rounding your back.
- Focus on feeling a stretch in your hamstrings and keeping your core engaged.
- Exhale as you return to the starting position by extending your hips, keeping the dumbbells close to your body.
Common mistakes
- Rounding your lower back shifts tension away from the posterior chain and increases stress on the lumbar spine.
- Bending your knees excessively turns the hinge into a squat and diminishes hamstring involvement.
- Allowing the dumbbells to drift away from your shins creates a longer lever arm and strains the lower back.
- Hyperextending your spine at the lockout compresses the vertebrae instead of keeping tension on the glutes.
Tips
- Keep the dumbbells skimming close to your thighs and shins throughout the entire descent and ascent.
- Initiate the movement by pushing your hips straight back rather than simply bending forward at the waist.
- Stop descending as soon as your hips stop traveling backward to preserve a neutral spine.
Sets and reps
For muscle hypertrophy and posterior chain strength, perform 3 to 4 sets of 8 to 12 reps, resting 90 to 120 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How low should the dumbbells go?
Lower the weights only as far as your hamstring flexibility allows without rounding your spine, which is typically around mid-shin level.
Is the dumbbell Romanian deadlift safe if I have lower back pain?
If you experience pain during the movement, stop immediately and consult a healthcare professional before continuing.
