How to do a Dumbbell Romanian Deadlift to Shrug

Authored by Fitbod

About Dumbbell Romanian Deadlift to Shrug

Sets Logged
89,451
Popularity Rank
306th
Difficulty
Beginner
Hamstrings Strength
89 mSCORE 27th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

The Dumbbell Romanian Deadlift to Shrug combines the hamstring and glute focus of the RDL with upper back strengthening via a shrug. Executing a hip hinge with dumbbells, followed by a shoulder shrug at the top, this exercise effectively targets the posterior chain and traps. It's an efficient way to enhance lower body strength and upper back muscle definition in one movement.

  1. Grasp a dumbbell in each hand.
  2. Stand with your feet just wider than shoulder-width apart.
  3. Hold the dumbbells in front of your thighs, palms facing you.
  4. Engage your core, straighten your back, and keep your chest up to maintain proper form.
  5. Hinge your hips back and fold forward to lower the dumbbells until you feel a stretch in your hamstrings—the dumbbells should be in front of your shins.
  6. Perform the next steps in one fluid motion.
  7. Extend your legs and drive your hips forward by engaging your quads, glutes and hamstrings.
  8. Engage your calves to explosively raise yourself onto your toes.
  9. Simultaneously engage your traps to raise your shoulders towards your ears.
  10. Hold this position for a moment.
  11. Return to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    35
    lbs
    45
    lbs

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