Dumbbell Romanian Deadlift

oec:dumbbell-romanian-deadlift

A bilateral hip-hinge variation performed with dumbbells that emphasizes the hamstrings and glutes through an extended eccentric range.

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Also called: Dumbbell RDL, DB Romanian Deadlift, DB RDL

How to do it

Stand upright holding a dumbbell in each hand in front of your thighs with an overhand or neutral grip.
Set your feet hip-width apart and unlock your knees slightly.
Pull your shoulders back and brace your core, maintaining a neutral spine.

Initiate the movement by pushing your hips backward while keeping a soft bend in your knees.
Lower the dumbbells close along the front of your legs until you feel a strong stretch in your hamstrings, typically around mid-shin level.
Reverse the movement by driving your hips forward and contracting your glutes to return to a fully upright standing position.

Inhale and brace your core before descending, and exhale as you extend your hips back to the starting position.

Rounding the lumbar spine to reach lower.: Stop descending when your hips stop moving backward; depth is dictated by hamstring flexibility, not by touching the floor.
Excessive knee bend turning the movement into a squat.: Keep the knee angle fixed throughout the descent and focus purely on hip displacement.
Allowing the dumbbells to drift away from the legs.: Engage your lats to keep the dumbbells pulled tight against your thighs and shins.

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