Dumbbell Romanian Deadlift - A Must Do Exercise For a Strong Back

Dumbbell Romanian Deadlift – A Must Do Exercise For a Strong Back

The Dumbbell Romanian Deadlift is a fantastic strength training exercise for your lower back and glutes. When you are seeking to have a strong back, core and a great butt, then you should do some deadlifts. You can utilize this step by step guide to make sure that you are doing it right from the start.

Dumbbell Romanian Deadlift Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Dumbbell Romanian Deadlift Procedure

  • Start by choosing your dumbbells stand erect with an overhand grip.
  • Lower the dumbbells down to just below your knees.
  • Bend your knees slightly as you lower and keep your back straight, for the Romanian or stiff leg deadlift.
  • After your hamstrings are stretched pull your self back to standing.
  • Continue to do it again to achieve your needed repetitions.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Sartorius
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Sartorius
  • Rhomboids
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


If you want to obtain the ideal muscle growth, you need to abide by these easy tips. Similarly, when you would like to prevent your self from getting injuries, you need to adhere to these tips.

  • Exercise In A Place Where You Can Assess Your Form In A Mirror. You want to have the capability to always keep effective technique on each repetition, so that you can make this happen you have got to be able to to watch and corect yourself.
  • Complete Power Sets. Is doing a set of 2 distinctive exercises consecutive. There are a couple primary approaches to undertake power sets, primary is to target on an individual muscle. The second is to focus on the opposite muscle groups.
  • Use A Weight Training Diary. You should certainly maintain a record of all weights, sets and repetitions. When you are brilliant you will in addition note your rest times. There are a whole lot of excellent apps to use a diary, or you can easily utilize a little notebook.
  • Focus On How You Breath. With this and most exercise movements inhaling and exhaling is important. You need to be breathing out during the target muscle constriction and inhaling when the target muscles are extending.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You need to not make these common issues to ensure excellent technique and continue to develop gains. In addition, when you steer clear of these problems you will minimize the odds of receiving injuries.

  • Don’t Relax Your Abs. Maintaining your stomach tight to protect your backbone by maintaining your internal pressure.
  • You’ll Do Better To Not Neglect Your Cooldown. You will reduce your recuperation period and reduce soreness should you perform a proper cool down.
  • You Can’t Omit A Warm-Up. getting the blood flowing to your Muscle tissue is the Fastest way to avoid injuries.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Romanian Deadlift Recap

You should now be ready to carryout dumbbell romanian deadlift effectively. Right now your following stage is to conduct dumbbell romanian deadlift as an element of a habitual exercise regime to grow your Gluteus Maximus.

Share This Dumbbell Romanian Deadlift Tutorial By Pinning This Image

Join Us On Social Media

Copyright © 2008 - | Privacy | MuscleMagFitness Powered By | MAcademyORON.org