Romanian Deadlift (Dumbbell)
Complete guide to Romanian Deadlift (Dumbbell). Learn proper form, technique, and execution. Targets Hamstrings — Outer Hamstring, Inner Hamstring. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Romanian Deadlift (Dumbbell)
Grab a pair of dumbbells and stand with your feet hip-width apart.
Let the dumbbells hang in front of your thighs with your palms facing your body.
Retract your shoulder blades, engage your abs, and take a breath.
Hinge at the hips and push them back, lowering the dumbbells down your legs until you feel a stretch in your hamstrings. Keep your knees slightly bent.
Drive your hips forward to return to the starting position, squeezing your glutes at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |