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Hamstrings · Dumbbell · Intermediate

How to do Dumbbell Romanian Deadlift

The dumbbell Romanian deadlift is a strength exercise targeting the glutes, hamstrings, and lower back. It involves hinging at the hips while holding dumbbells, emphasizing posterior chain development and hip hinge mechanics.

Dumbbell Romanian Deadlift demonstration
Primary muscles
Hamstrings and Glutes
Also works
Lower back
Equipment
Dumbbell
Level
Intermediate
Category
Legs

How to do Dumbbell Romanian Deadlift, step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
  3. Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
  4. Repeat for the desired number of repetitions.

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Muscles worked

Dumbbell Romanian Deadlift works your hamstrings and glutes as the main movers, with help from your lower back.

Track Dumbbell Romanian Deadlift in SPLYT

Dumbbell Romanian Deadlift is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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