What muscles does the Dumbbell Romanian Deadlift work?

The Dumbbell Romanian Deadlift primarily works your dwugłowe uda and pośladki. It also recruits your dolny odcinek pleców as secondary movers.

What equipment do I need for the Dumbbell Romanian Deadlift?

You need Hantle to perform the Dumbbell Romanian Deadlift.

How many sets and reps should I do for the Dumbbell Romanian Deadlift?

A typical prescription for the Dumbbell Romanian Deadlift is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Dumbbell Romanian Deadlift good for beginners?

Yes. The Dumbbell Romanian Deadlift is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

Exercise library · Legs

Dumbbell Romanian Deadlift.

Hip hinge z hantlami, który rozciąga i wzmacnia dwugłowe uda oraz pośladki.

PoczątkującyHantle

Liczby

Serie

3–5

Reps

5–10

Przerwa

90–180

Mięśnie

Primary

Dwugłowe uda · Pośladki

Secondary

Dolny odcinek pleców

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Trzymaj hantle przed udami.
Krok 02
Stań prosto z lekkim ugięciem kolan.
Krok 03
Wykonaj hip hinge, wypychając biodra do tyłu.
Krok 04
Opuść hantle wzdłuż nóg.
Krok 05
Zatrzymaj się przy głębokim rozciągnięciu dwugłowych uda.
Krok 06
Napędź biodra do przodu, aby wstać.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Trzymaj hantle blisko nóg.
Utrzymuj płaskie plecy.
Poczuj rozciągnięcie, nie zaokrąglaj pleców.

Common questions

Questions, answered.

What is the Dumbbell Romanian Deadlift?: Hip hinge z hantlami, który rozciąga i wzmacnia dwugłowe uda oraz pośladki.
What muscles does the Dumbbell Romanian Deadlift work?: The Dumbbell Romanian Deadlift primarily works your dwugłowe uda and pośladki. It also recruits your dolny odcinek pleców as secondary movers.
What equipment do I need for the Dumbbell Romanian Deadlift?: You need Hantle to perform the Dumbbell Romanian Deadlift.
How many sets and reps should I do for the Dumbbell Romanian Deadlift?: A typical prescription for the Dumbbell Romanian Deadlift is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
Is the Dumbbell Romanian Deadlift good for beginners?: Yes. The Dumbbell Romanian Deadlift is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.