Dumbbell Romanian Glute Dominant Deadlift
The Dumbbell Romanian Glute Dominant Deadlift is a compound exercise that mainly works the hamstrings and glutes & hips, with help from the lower back and back. You'll need: dumbbells.
Required Equipment
Dumbbell Romanian Glute Dominant Deadlift Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Lats (latissimus dorsi)
How to do the Dumbbell Romanian Glute Dominant Deadlift
SETUP
Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your thighs).
Maintain a soft bend in the knees throughout the entire movement.
MOVEMENT
The Hinge: Initiate the movement by pushing the hips straight back as if trying to close a door behind you with your glutes. Keep your back flat and chest upright.
Descent: Lower the dumbbells by tracking them close to your legs, sliding them down your shins. Go only as low as your hamstring flexibility allows while maintaining a neutral spine.
Ascent: Engage your glutes and hamstrings to drive your hips forward, returning to the starting standing position. Ensure you are pushing your hips through to engage the gluteus maximus fully at the top of the movement.
KEY TIPS
Keep the weights as close to your body as possible to protect the lower back.
Focus on the feeling of a deep stretch in the hamstrings rather than reaching specific depth.
Keep your shoulders pulled back and down, keeping the upper back engaged.
Dumbbell Romanian Glute Dominant Deadlift FAQs
What muscles does the Dumbbell Romanian Glute Dominant Deadlift work?
The Dumbbell Romanian Glute Dominant Deadlift mainly works the hamstrings and glutes & hips, with help from the lower back and back. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Dumbbell Romanian Glute Dominant Deadlift?
Dumbbells.
Is the Dumbbell Romanian Glute Dominant Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Romanian Glute Dominant Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
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