-
GET INSTANT & CUSTOMIZED WORKOUTS FOR YOU
Find the best workout for my lifestyle.
-
VIEW OUR EXTENSIVE EXERCISE DATABASE
Discover new exercises to try at the gym and at home.
- Muscular Strength Exercises
- Romanian Deadlift
- Cardio Workouts
- Leg Press Machine
- Jumping Jacks
- Sumo Deadlift
- Power Clean
- Sumo Squat
- Glute Bridge
- Bicycle Crunches
- Bent Over Barbell Row
- Inverted Row
- Close Grip Bench Press
- Dumbbell Squat
- Seated Cable Row
- Benefits of Exercise
- Muscle Anatomy
- Decline Bench Press
- Barbell Bench Press
FAQ
Pricing
Login
Free Calorie Meal Plans & Metabolic Science
Is Your Metabolism Slow or "Stuck"?
Take our 60-second audit to see if hormonal resistance is blocking your results.
Dumbbell Romanian Deadlift
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.
Exercise Aliases
Romanian Deadlift With Dumbbells, Deadlift With Dumbbells,
Dumbbell One Leg Romanian Deadlift to Overhead Press
Dumbbell One Leg Romanian Deadlift to One Arm Overhead Press
Dumbbell One Leg Romanian Deadlift to Alternating Overhead Press
Dumbbell Single Leg Romanian Deadlift
Dumbbell Single Arm and Leg Romanian Deadlift
Dumbbell Stiff Leg Deadlift
Single Leg Romanian Deadlift to Pnf Pattern 2 With Dumbbell
Single Leg Romanian Deadlift to Pnf Pattern 1 With Dumbbell
Research Corner
📚 Coaching Delivers 4.73 lbs MORE Weight Loss
Research proves that combining coaching with app-based programs results in significantly greater weight loss than apps alone.
"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.
Get your personalized plan + 1-on-1 coaching to adjust it as you progress.
GET MY CUSTOM PLAN (SAVE $400)When paired with a human coach.
