Dumbbell Romanian Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Dumbbell RDL
How to: Dumbbell Romanian Deadlift
- Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Hinge at your hips, pushing them back while lowering the dumbbells down the front of your legs.
- Maintain a slight bend in your knees and keep your back flat.
- Lower until you feel a stretch in your hamstrings, then return to standing by driving your hips forward.
Common Mistakes
- Rounding the back at the bottom of the lift.
- Using too much weight, leading to compromised form.
- Not engaging the core during the exercise.
Modifications
- Perform with lighter weights to reduce strain.
- Use a stability ball for support during learning phases.
Tips
- Keep your back flat throughout the movement.
- Focus on moving from the hips rather than the lower back.
- Use a controlled motion to lower and raise the weights.
Tags
strength
hips
hamstrings
dumbbell
glutes
lower back