Dumbbell Romanian deadlift
Hamstrings · Dumbbell · also glutes and lower back
Set up
Two dumbbells.
Steps
- Stand tall with a dumbbell in each hand in front of your thighs, feet hip-width apart.
- Bend your knees a little and keep them there.
- Push your hips back and slide the dumbbells down your legs, keeping your back flat.
- Stop when you feel a stretch at the back of your legs.
- Push your hips forward to stand tall again.
Keep in mind
- Keep the dumbbells close to your legs
- Back flat from head to hips
- Hips move back; knees stay slightly bent
Common mistake
Rounding your back to reach lower. Only go as low as your back stays flat.
Safety
If your back starts to round, you have gone low enough. Stop the rep there.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.