Gluteus Maximus, Hamstring

Romanian Deadlift DB (RDL)

Romanian-Deadlift-DB (RDL)

The dumbbell Romanian deadlift works your hamstrings, glutes, and your lower back. The dumbbell Romanian deadlift engages the four muscles in the back of your leg that comprise the hamstring: the biceps femoris (a group of two muscles), semitendinosus, and the semimembranosus.


Start Position

Standing upright with your feet directly below your hips(Feet should be hip-width apart) Place the hands on the bar in a closed, pronated position All repetitions begin from this position

Downward Movement

Begin the exercise by flexing the hips and pushing them backward, allowing the torso to move forward Maintain a rigid torso, neutral spine, and keep the shoulders retracted until the Dumbbells are aligned with the patella tendon and the torso is parallel to floor

Upward Movement

Extend the hips, raising the torso back to the starting standing position Keep the knees slightly flexed and the torso in a neutral spine position

Breathing Guidelines

Note: Do not hyperextend the back or flex the elbows

Breathing Guidelines: Inhale during the downward movement and exhale after the sticking point of the upwardmovement.

Muscles Involved

Primary muscles: Hamstrings, Gluteus Maximus

Secondary muscles: Spinal erectors, Quadriceps

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