Dumbbell Romanian Deadlift

Starting position

  1. Start from a standing position with feet hip-width apart and knees slightly bent. 
  2. Take one dumbbell in each hand and place them in front of your thighs so that your palms are facing your hips.


  1. Keep your spine in a neutral position and start squeezing your shoulder blades and gluteal muscles. Then begin to pull your hips back. 
  2. Keeping the dumbbells close to your body, lower them down so that they are in front of your shins. 
  3. Stop the movement when the dumbbells pass your knees and do not let your hips drop any further.
  4. Maintain a neutral spine position and shift your heels to fully extend your hips and knees, tightening your glutes at the upward position.
  5. Repeat the exercise a set number of times.