Adiletix - Dumbbell Romanian Deadlift - Step-by-Step Guide
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Dumbbell Romanian Deadlift
1 - Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs with a neutral grip (palms facing your body).
2 - Engage your core and retract your shoulder blades to maintain a neutral spine throughout the movement.
3 - Hinge at the hips by pushing them back while keeping a slight bend in your knees, lowering the dumbbells along the front of your legs.
4 - Continue hinging until you feel a deep stretch in your hamstrings, keeping the dumbbells close to your body and your back flat — typically until the dumbbells reach mid-shin level.
5 - Drive your hips forward to return to the starting position, squeezing your glutes at the top of the movement.
6 - Avoid rounding your lower back at any point during the lift — maintain tension in your core and lats throughout.
7 - Repeat for the desired number of repetitions with controlled tempo on both the lowering and lifting phases.
