Dumbbell Deadlift
Dumbbell Deadlift is a multi-joint, full-body exercise that primarily targets the Gluteus Maximus, Quadriceps, Hamstrings, and lower back.
INTERMEDIATE
Dumbbell Romanian Deadlifts
A hip-hinge posterior-chain exercise using dumbbells to strengthen the hamstrings, glutes, and lower back while improving hinge mechanics, stability, and overall pulling power.
Demonstration Video
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Target Muscles
Instructions
- Start by standing with dumbbells in each hand. Make sure your back is straight and stay that way throughout the exercise. Let your arms hang perpendicular to the floor, with your wrists pierced and your elbows pointing out to the sides. This will be your starting position.
- Start the movement by flexing your hips, slowly pushing your buttocks in as much as you can. This should involve a horizontal movement of the hips, not a downward movement. Your knees should only bend partially, and your weight should remain on your heels.
- Pull your buttocks back as far as you can, which should put a strain on your hamstrings as your arms come closer to knee level. Keep an arch in your back throughout the exercise.
- When your hips can no longer move backwards, pause and slowly return to the starting position, extending your hips.
Tips
- Unlock your knees and focus on keeping the dumbbells close to your body as you hinge at the waist.
Alternative Exercises
Single-Leg Romanian Deadlift With Dumbbells
Single-Leg Romanian Deadlift With Dumbbells is a unilateral lower body exercise that can help increase hamstring and glute health, improve joint function at the hip, and reinforce proper hamstring engagement.
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