Dumbbell Romanian Elevated Toe Deadlift

Setup

Place a weight plate on the ground and stand with the balls of your feet on the plate, letting your heels rest on the ground. Hold a dumbbell in each hand with a neutral, palms-facing-inward grip.

Movement

1. Starting Position: Stand tall with feet hip-width apart on the plate. Maintain a slight bend in your knees throughout the entire movement.

2. The Hinge: Inhale and hinge at your hips, pushing your glutes backward while keeping your back flat and core tight. Lower the dumbbells by letting them track closely along your shins.

3. Depth: Continue to lower the weights until you feel a deep stretch in your hamstrings, typically just below the knees or mid-shin.

4. Ascension: Exhale and drive through your heels, pushing your hips forward to return to the starting upright position. Squeeze your glutes tightly at the top of the movement.

Key Tips

• Keep the back straight: Avoid rounding your shoulders or lower back; maintain a 'proud chest' position throughout.

• Slow descent: Focus on a controlled 2–3 second eccentric (lowering) phase to maximize hamstring recruitment.

• Toe elevation: The plate creates a deficit, allowing for an increased range of motion and greater stretch at the bottom of the lift.