Hamstrings · Beginner

Dumbbell Romanian Deadlift

Hamstrings · also Glutes, Lower Back

Equipment: Dumbbell

How to do it

• Stand hip-width, dumbbells at your thighs, knees softly bent
• Pull shoulders back and down and brace a neutral spine
• Push your hips back and slide the dumbbells down your thighs
• Stop at a hamstring stretch, around knee to mid-shin height
• Drive hips forward to stand tall, back flat the whole way

Common mistake

✕ ROUNDED BACK → ✓ FLAT BACK · HINGE AT HIPS

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, acefitness.org, nsca.com.