Lower body
Dumbbell Romanian deadlift
Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets
Lowered hingeDumbbells
Practice a hip hinge with the weights close to your legs. Control the descent and stand through your hips.
How to do it
Start upright
Hold a dumbbell in each hand near your thighs, feet hip-width apart.
Soften your knees
Brace your middle and keep this slight knee bend as you move.
Send your hips back
Slide the weights close to your legs. Stop when you feel hamstring tension before your back rounds.
Extend your hips
Press through your feet and bring your hips forward to stand without leaning backward.
Find your form
Keep in mind
- Keep your neck aligned with your spine.
- Depth follows control; the weights need not reach the floor.
Watch out for
- Turning the hinge into a deep squat.
- Letting weights drift away from your legs.