Romanian Dead Lift
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Equipment:
Dumbbell -
Area Worked:
Legs -
Type of Workout:
Weight
Exercise Description:
The dumbbell Romanian deadlift is a compound exercise that targets the hamstrings, glutes, and lower back. It is a variation of the traditional deadlift, but instead of using a barbell, you use dumbbells. This makes the exercise more challenging for your core, as you have to stabilize the weights with your hands.
To do a dumbbell Romanian deadlift, stand with your feet hip-width apart and your knees slightly bent. Hold a dumbbell in each hand, and hang them down in front of your thighs with your palms facing your thighs. Keeping your back straight and your core engaged, hinge at your hips and lower the dumbbells down towards the floor. Keep the dumbbells close to your body throughout the movement. Once the dumbbells reach your shins, stop and return to the starting position.
Here are a couple of cues to use when performing a dumbbell Romanian deadlift:
- Keep your back straight. This is the most important cue to remember, as it will help prevent injury. If you start to round your back, stop the exercise and reset.
- Engage your core. This will help you maintain a neutral spine and prevent your back from rounding.
- Lower the dumbbells slowly. This will help you feel the stretch in your hamstrings.
- Don't lock out your knees. This will put unnecessary stress on your knees.
Here are some of the benefits of the dumbbell Romanian deadlift:
- Strengthens the hamstrings, glutes, and lower back
- Improves posture
- Reduces the risk of back pain
- Helps heal injuries to the hamstrings, glutes, and lower back
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Antagonist Stabilizer Muscles Involved
Synergist Muscles Involved
Exercise Variations
Rehab Exercise For Injuires
Sports Enhanced By Exercise
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Start your journey for free in just a few minutes. No payment or obligation required.