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woman doing a romanian deadlift with dumbbells woman doing a romanian deadlift with dumbbells

Dumbbell Romanian Deadlift

Body Part: Hamstrings, Groin, Glutes

Equipment: Dumbbells

Difficulty: Intermediate


Step 1: Stand in athletic posture with your feet hip to shoulder width, toes pointing straight ahead and knees unlocked. Hinge at the hips and bend the knees to grab onto the dumbbells and stand. Brace the abs and lock the shoulder blades back and down.

Step 2: Hold the dumbbells in front of your thighs. Hinge at the hips and lower the dumbbells through a maximum range that you can maintain good posture. Keep the back flat and dumbbells close to the body at all times.

Step 3: Reverse the pattern pushing the hips forward to return to the starting position. Maintain posture throughout.

Step 4: Repeat for the desired number of repetitions. Avoid locking knees, slouching or over arching the lower and upper back. Keep the head in line with the back at all times.