IntermediateDumbbellIn the weekly plan
Dumbbell Romanian Deadlift
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Hamstrings
Also works
- Also works: Glutes
- Also works: Lower back
In your week
How to do it
Stand holding dumbbells in front of your thighs, knees slightly bent.
Push your hips back and slide the dumbbells down your legs, keeping your back flat.
Stop when you feel a strong hamstring stretch, usually just below the knee.
Drive your hips forward to stand tall.
Form tips
Think "hips back", not "bend over".
Keep the dumbbells close to your legs.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
In the plan
In the plan
Beginner · Dumbbell
Dumbbell Glute Bridge
- Main target: Glutes
- Also works: Hamstrings
- Also works: Abs
On Tue
Extra
Beginner · Dumbbell
Dumbbell Step-Up
- Main target: Quads
- Also works: Glutes
- Also works: Hamstrings
Can stand in for Goblet Squat or Reverse Lunge
