Legs · Free weight
Dumbbell Romanian Deadlift
Start · torso upright, hips forwardBefore your first rep
- Feet hip-width, dumbbells resting against the front of your thighs.
- Soft knees, locked in that position for the whole set.
- Shoulders pulled back so your upper back doesn't round as you lower.
The movement
- 1Hold a dumbbell in each hand in front of your thighs, knees slightly soft.
- 2Push your hips backward and let the weights travel down your legs, keeping your back flat.
- 3Stop at a strong stretch behind the thighs, then squeeze your glutes to stand.
Watch out for
Any rounding in the lower back means stop and lighten it. This is a stretch exercise, not a range contest.
0/3
Start here
First time doing this
3 sets·8-12 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps