Dumbbell Supported Romanian Hip Deadlift
The Dumbbell Supported Romanian Hip Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back. You'll need: dumbbells and smith machine.
Required Equipment
Dumbbell Supported Romanian Hip Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
How to do the Dumbbell Supported Romanian Hip Deadlift
Set a Smith machine bar at hip height and stand facing away from it with your hips gently resting against the bar holding a pair of dumbbells.
Keep a slight bend in your knees and maintain a flat back as you hinge forward at your hips.
Lower the dumbbells smoothly along your shins until you feel a deep stretch in your hamstrings.
Drive your hips forward and squeeze your glutes to return to the starting upright position.
Dumbbell Supported Romanian Hip Deadlift FAQs
What muscles does the Dumbbell Supported Romanian Hip Deadlift work?
The Dumbbell Supported Romanian Hip Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Dumbbell Supported Romanian Hip Deadlift?
Dumbbells and smith machine.
Is the Dumbbell Supported Romanian Hip 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 Supported Romanian Hip Deadlift go on?
It belongs on pull day in a push/pull/legs routine.
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