Hinge · Regular

Dumbbell Romanian Deadlift

A hinge with dumbbells sliding down the front of your legs, which strengthens your hamstrings and glutes.

Demo by Maya, an AI coach.

Works

hamstrings, glutes; also lower back, forearms, upper back

Kit

Dumbbell

Dose

8 to 12 reps

It goes into the workout in progress at the Bench, as a new group in its main set.

Set up

Stand with your feet hip width apart, a dumbbell in each hand in front of your thighs, palms facing you. Unlock your knees slightly.

While you move

• Hips back, weights close to your legs
• Long spine, proud chest
• Stop when your hamstrings stretch
• Drive your hips forward to stand

Avoid

• Rounding your back to reach lower
• Letting the weights drift away from your legs
• Bending your knees into a squat

Take care if you have trouble with your lower back.

Other ways

Workouts with it