Dumbbell Romanian Eccentric Deadlift
The Dumbbell Romanian Eccentric Deadlift mainly works the hamstrings and glutes & hips, with help from the lower back and quads. You'll need: dumbbells.
Required Equipment
Dumbbell Romanian Eccentric Deadlift Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Quads (quadriceps femoris)
How to do the Dumbbell Romanian Eccentric Deadlift
Starting Position
Stand with your feet shoulder-width apart, holding a pair of dumbbells in front of your thighs with a neutral grip. Keep your knees slightly bent but fixed throughout the movement.
The Movement
Hinge: Initiate the movement by pushing your hips backward, keeping your back flat and your chest tall. Do not squat; think of pushing your glutes towards the wall behind you.
Lowering: Lower the dumbbells towards the ground by continuing to hinge at the hips. Keep the weights as close to your shins as possible. Lower only until you feel a comfortable stretch in your hamstrings, keeping your spine neutral.
Drive: Drive through your heels to return to the starting upright position by extending your hips, squeezing your glutes at the top.
Key Tips
Maintain a neutral spine throughout the entire range of motion.
Keep your shoulders retracted and core engaged to prevent rounding the back.
Do not allow the dumbbells to drift away from your body.
Dumbbell Romanian Eccentric Deadlift FAQs
What muscles does the Dumbbell Romanian Eccentric Deadlift work?
The Dumbbell Romanian Eccentric Deadlift mainly works the hamstrings and glutes & hips, with help from the lower back and quads. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Dumbbell Romanian Eccentric Deadlift?
Dumbbells.
What workout day should the Dumbbell Romanian Eccentric Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
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