How to Do
How to Do Dumbbell Romanian Deadlift
The dumbbell romanian deadlift should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell romanian deadlift.
Beginning
Beginning Dumbbell Romanian Deadlift
1. Throughout the exercise, keep the dumbbells close to your body.
2. At all costs, avoid rounding the back.
3. Do 3 to 5 sets of 5 reps for strength, working up to a heavy weight.
4. Do three sets of 12 to 15 reps for endurance.
Movement
Dumbbell Romanian Deadlift Movement
1. Hold dumbbells in front of hips with hands facing thighs while standing with feet hip-width apart and knees supple.
2. Start sending the hips back while keeping the spine in a neutral position and compressing the shoulder blades.
3. Dumbbells should be lowered in front of shins and kept close to the body. Allow the hips to descend no further after they've passed the knees.
4. Maintain a neutral spine at the bottom of the movement and drive through your heels to completely extend your hips and knees, squeezing your glutes at the top.
Benefits
Dumbbell Romanian Deadlift Benefits
The Romanian deadlift with dumbbells targets your hamstrings, glutes, and lower back. The dumbbell Romanian deadlift works the four muscles that make up the hamstring in the back of your leg: the biceps femoris (two muscles), semitendinosus, and semimembranosus.
