Dumbbell Romanian Deadlift Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Dumbbell RDL
How to: Dumbbell Romanian Deadlift
- Stand with feet hip-width apart holding a dumbbell in each hand.
- Bend at the hips while keeping a slight bend in the knees.
- Lower the dumbbells toward the ground, keeping them close to your body.
- Once you feel a stretch in your hamstrings, return to the standing position by driving your hips forward.
Common Mistakes
- Rounding the back during the lift.
- Overextending at the hips.
- Using too much momentum instead of controlled movement.
Modifications
- Perform with a lighter weight.
- Limit the range of motion if flexibility is impaired.
Tips
- Keep your back straight throughout the movement to avoid injury.
- Engage your core to protect your spine.
- Use a lighter weight initially to master form before progressing.
Tags
Hips
Strength
Deadlift
Glute
Back
Hamstrings