Romanian Deadlift (Dumbbell)

Setup

Stand with feet hip-width apart, holding a dumbbell in each hand at arm's length in front of your thighs, palms facing your body. Start with a slight bend in your knees and shoulders pulled back.

How to do it

1. Push your hips back while keeping the dumbbells close to your legs as you lower them.
2. Maintain a flat back with your chest up throughout the entire movement.
3. Lower until you feel a stretch in your hamstrings, typically just below knee level.
4. Drive your hips forward to return to standing, squeezing your glutes at the top.
5. Keep your weight distributed through your midfoot and heels.

Watch out for

• ✗Bending the knees too much and turning the movement into a squat instead of a hip hinge.
• ✗Rounding the lower back by letting the chest drop forward.
• ✗Allowing the dumbbells to drift away from the body instead of keeping them close to the legs.