Dumbbell Romanian Deadlift

Exercise Information

  • Alternative Names: DB Romanian deadlift, Romanian deadlift with dumbells
  • Type: Strength
  • Experience Level: Beginner, intermediate
  • Equipment: Dumbbells
  • Muscles Targeted: Hamstrings, glutes, lower back
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: None
  • Alternative: None

The dumbbell Romanian deadlift, similar to the conventional barbell version, is an effective exercise for developing a strong posterior chain. Since it involves lifting lighter weights than the standard Romanian deadlift, the dumbbell variation is easier to perform. Beginners who lack mobility can do this workout to master the movement of conventional deadlifts.

Dumbbell Romanian Deadlift Exercise Information

  • Alternative Names: DB Romanian deadlift, Romanian deadlift with dumbells
  • Type: Strength
  • Experience Level: Beginner, intermediate
  • Equipment: Dumbbells
  • Muscles Targeted: Hamstrings, glutes, lower back
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: None
  • Alternative: None

How to do Dumbbell Romanian Deadlifts

Dumbbell Romanian Deadlift

Start the exercise with lighter dumbbells, ranging from 10-15 lbs. You may hold the dumbbells to your sides, but you need to keep them in front of your thighs while performing the movement. Push your butt back to lower the weights around your knee level so that you feel the tension in the hamstrings.

Romanian Deadlift with Dumbbells Tips

  • You may keep your toes on 5-10 lbs weight plates to really engage your hamstrings and feel more stretch in them.
  • When you start the exercise, let your arms be perpendicular to the ground, with your wrists pronated (palms facing down) and the elbows directed toward your sides.

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