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Deficit Dumbbell Romanian Deadlift 10s · no sound

Deficit Dumbbell Romanian Deadlift

A dumbbell Romanian deadlift performed from a raised platform so the hamstrings work through a longer range.

Primary muscle
Glutes, Hamstrings
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Hinge
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How to do it

  1. Stand on a low stable platform with your feet hip width apart.
  2. Hold a dumbbell in each hand at your sides with a neutral grip.
  3. Set your shoulders back and down and brace your abdominals.
  4. Push your hips backward and lower the dumbbells past the edge of the platform.
  5. Stop when the hamstrings reach the end of their stretch with the back still flat.
  6. Drive your hips forward to stand, stopping just short of full extension.

Common mistakes

  • Chasing depth past your available range, which rounds the lower back.
  • Bending the knees further as you descend, which turns the hinge into a squat.
  • Letting the dumbbells swing away from the legs, which strains the lower back.
  • Using a platform so high that the heels have nowhere to settle at the bottom.

Muscles worked

Primary
GlutesHamstrings
Secondary
AbsAdductorsCalvesTraps

Same movement, other equipment

Band Good Morning Intermediate Band Good Morning Glutes Resistance band Barbell Romanian Deadlift Intermediate Barbell Romanian Deadlift Glutes Barbell Barbell Stiff Leg Deadlifts Intermediate Barbell Stiff Leg Deadlifts Glutes Barbell Kettlebell Swing Intermediate Kettlebell Swing Glutes Kettlebell

Similar exercises

Dumbbell Cross Body Romanian Deadlift Intermediate Dumbbell Cross Body Romanian Deadlift Glutes Dumbbell Dumbbell Deadlift Beginner Dumbbell Deadlift Glutes Dumbbell Hip Hinge Speed Romanian Deadlift Intermediate Hip Hinge Speed Romanian Deadlift Glutes Dumbbell Kickstand Dumbbell Romanian Deadlift Intermediate Kickstand Dumbbell Romanian Deadlift Glutes Dumbbell Single-Leg Dumbbell Romanian Deadlift Advanced Single-Leg Dumbbell Romanian Deadlift Glutes Dumbbell

Good to know

What muscles does the Deficit Dumbbell Romanian Deadlift work?
Mainly the glutes and hamstrings. It also works the abs, adductors, calves and traps.
What equipment do you need for the Deficit Dumbbell Romanian Deadlift?
It uses dumbbells. Without it, the Band Good Morning and the Barbell Romanian Deadlift train the same muscles the same way.
Is the Deficit Dumbbell Romanian Deadlift good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.

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