鍛錬How to do Dumbbell Romanian deadlift
Dumbbell Romanian deadlift works the Hamstrings, glutes, lower back with dumbbells. Key cue: “Soft knees. Slide the dumbbells down your thighs as your hips go back”
Steps
- Stand holding a dumbbell in each hand in front of your thighs
- With soft knees and a straight back, push your hips back and hinge forward
- When the dumbbells pass your knees, drive your hips forward to stand
How many: 10–12 reps × 2–3 sets
Muscles worked
Hamstrings, glutes, lower back
Common mistakes
- Rounding your back
- Dumbbells drifting away from your body
- Bending your knees too much
Easier or harder
| Easier | Hinge less and use lighter weights |
|---|---|
| Harder | Do it on one leg |
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.