The Dumbbell Romanian Deadlift is a lower body exercise that primarily targets the hamstrings but also works the forearms, glutes and lower back. This is a compound exercise which is well suited to intermediate lifters.
- Hip Thrust
- Cable Pull-Through
- Stand up holding a pair of dumbbells and rest them on your thighs. Stand with your legs shoulder width apart and knees slightly bent.
- Push your hips backwards and lower the dumbbells keeping them close or in contact with the front of your legs at all times.
- Go as low as you can go without arching your back – you must maintain a neutral spine (back flat) throughout. When you feel a slight stretch in your hamstrings, stand back up to the start position by pushing your hips forwards and squeezing your hamstrings.