Dumbbell Romanian Deadlift
10 reps
Push your hips back to lower the dumbbells down your legs, then drive back up tall.
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HAMSTRINGS
Dumbbell Romanian Deadlift
A hip-hinge movement done with dumbbells that loads the hamstrings and glutes. Because dumbbells forgive tight mobility better than a barbell, this is a solid starting point for anyone learning to hinge before progressing to barbell deadlifts. Let hamstring flexibility, not depth for its own sake, decide how low you go.
How to do it
- 1
Stand upright, feet about shoulder-width apart, holding a dumbbell beside each hip.
- 2
Send your hips backward with only a slight knee bend as you lower the dumbbells down the front of your legs.
- 3
Keep the weights close to your legs and your back flat as you reach as far back with your hips as your hamstrings allow.
- 4
Feel the stretch, then drive your hips forward to return to a tall standing position.
- 5
Reset and repeat, keeping your spine neutral throughout.