Stiff Leg Romanian Deadlift Summary
| Exercise Name: | Dumbbell Romanian Deadlifts |
| Main Muscle: | Hamstrings |
| Secondary Muscle(s): | Calves, Forearms, Glutes, Lower Back, Upper Back |
| Exercise Type: | Compound, Pull |
| Equipment Required: | Dumbbell |
Stiff Leg Romanian Deadlift Description:
Dumbbell Romanian Deadlifts are one of our deadlifts variations (hence the name). During the lift, you will lower the dumbbells to the top of your shins rather than all the way to the floor like you do during the Dumbbell Deadlift. Also, you will only slightly bend your knees rather than bending to a ninety (90) degree angle.
Generally, deadlifts are one of the best exercises to lose weight or gain muscle mass. However, like most Dumbbell Exercises, you are limited in the amount of weight you can use during this lift. Therefore, this exercise will not be as effective for gaining muscle mass. Instead, use Dumbbell Romanian Deadlifts in Fat Loss Workouts and the Barbell Romanian Deadlift in either Muscle Building Workouts orFat Loss Workouts.
To see the rest of the best exercises for these fitness goals, view all of our Fat Burning Exercises and Strength Training Exercises.
How to Do the Dumbbell Romanian Deadlift
- Grasp a couple of dumbbells holding them by your side at arm’s length.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
- Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
- Repeat for the recommended amount of repetitions.
Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back.
Variations: The exercise can also be performed with a barbell also.