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Intensity: Vigorous
Plane of Motion: Frontal 
Equipment: Dumbbells
Target Muscle: Glutes, Hamstrings, Back 
Dumbbell Romanian Dead-lift 

Before                           After 

  • Using a comfortable working weight of Dumbbells 


  • Place your feet shoulder width apart with the dumbbells as close as possible to your body


  • Keeping a neutral spine position, slightly bend your knees and lead most of your weight onto your heels 


  • Using an overhand grip, push backward using your hips while slowly moving downward stretching the hamstring with tension 


  • After reaching your range of tension, slowly move upward squeezing your glutes and hamstrings 


  • As you are coming up, stop as soon as you are in  (DO NOT HYPER-EXTEND the lower back) normal proper posture


  • Slowly move down activation the same muscle into reverse and repeat

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