HyperBody
Exercise library · Legs

Dumbbell Romanian Deadlift.

Dumbbell hip hinge that stretches and strengthens the hamstrings and glutes.

BeginnerDumbbells
Dumbbell Romanian Deadlift
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Hamstrings · Glutes
Secondary
Lower back
The play-by-play

How to do it.

  1. Step 01

    Hold dumbbells in front of the thighs

  2. Step 02

    Stand tall with a soft knee bend

  3. Step 03

    Hinge at the hips pushing them back

  4. Step 04

    Lower the bells along the legs

  5. Step 05

    Stop at a deep hamstring stretch

  6. Step 06

    Drive the hips forward to stand

What separates good from great

Pro cues.

  • Keep the bells close to the legs

  • Maintain a flat back

  • Feel the stretch, do not round