Dumbbell Romanian Deadlift

Overview

Difficulty

Hard

Required equipment

• Dumbbell

Main muscles

• Thigh: Thigh flexor
  (Musculus biceps femoris)
• Buttocks: Large gluteus maximus
  (Musculus gluteus maximus)
• Back: Back extensor
  (Musculus erector spinae)

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Training plans

Here you can find example plans for dumbbell romanian deadlift training:

3-day split4-day splitStrong Curves: Bootyful Beginningstraining.fit Sample Plan: Four-Day Upper/Lower

training.fit Sample Plan: Five-Day Push/Pull/Legs + Upper/Lower

Dumbbell Romanian Deadlift: Basics and alternatives

Involved main muscle groups:
Dumbbell Romanian Deadlift

The Dumbbell Romanian Deadlift is an exercise variation of the barbell Romanian deadlift. The movement is the same: With a straight back and slightly bent knees, you hinge at your hips to bend your upper body forward and stand up again. The dumbbells are guided in front of the body. Don’t confuse it with the stiff-leg deadlift: there, your knees stay fully straight, while in the Romanian deadlift they keep a slight, stable bend.

Besides the barbell variant, this exercise can also be considered an alternative to Good Mornings. It mainly trains the posterior thighs and butt, while the lower back works to keep your spine straight.

For beginners, the back extension and back extension on the machine are usually the best way to start. Both exercises have less potential for errors and injuries.

Correct execution

Form is also crucial for injury-free training with the dumbbell Romanian deadlift. With incorrect execution and a rounded back, the discs are heavily loaded. Make sure to always keep your back straight and form a slight (!) hollow back.

It’s particularly important to learn this exercise properly before integrating it into your training plan. This can best be done with low weights and in front of a mirror. Only when the form is correct should you increase the training weight.

Video tutorial

Step-by-step instructions

Grab the dumbbells in both hands and stand with your feet shoulder-width apart with a straight back and relaxed legs.

Form a very slight hollow back and hold the dumbbells diagonally next to your hips or thighs. You are now in the starting position.

Bend your upper body forward, keeping your back straight, your head upright, and your knees slightly bent at a stable angle. Guide the dumbbells down along your legs.

End the downward movement before (!) you have to curve your back to bend further or when you feel a strong pull in your posterior thighs.

Then lift your upper body back up in a controlled manner to the starting position.

Common mistakes and injuries

As with other free-weight back exercises, curving your back is a cardinal sin in the dumbbell Romanian deadlift. With a rounded back, the discs are heavily loaded, which can lead to injuries such as a herniated disc in the worst case.

As a result, it’s important that you consciously pay attention to your body during training and maintain clean form with a straight back.