How to do dumbbell romanian deadlifts:
- Stand with feet hip-width apart, holding a dumbbell in each hand with arms straight, palms facing your thighs.
- Engage your core and keep your chest lifted.
- Push your hips back while keeping a slight bend in your knees.
- Lower the dumbbells down along the front of your legs, maintaining a straight back.
- Lower until you feel a stretch in your hamstrings, or reach mid-shin level.
- Press through your heels, engage your glutes, and bring your hips forward to return to the starting position.
- Repeat!
Muscle groups worked
Benefits
The Romanian deadlift with dumbbells is excellent for strengthening the hamstrings, glutes, and lower back while enhancing core stability, balance, and flexibility in the hips and posterior chain.
Improve your form and technique
- Avoid rounding your back: maintain a neutral spine throughout the movement.
- Push your hips back – focus on hinging at the hips, not bending at the knees.
- Slide the dumbbells along the front of your legs to protect your lower back.
- Tighten your core to stabilize your spine and prevent arching.
- Move with control, especially on the way down, to maximize muscle engagement.