Monday, February 14, 2011

How To Do Romanian Dumbbell Deadlifts



This is the latest issue in the dumbbell exercises for legs training series. Last week, I discussed the one leg dumbbell deadlift. This time I'm going to show you how to do the Romanian dumbbell deadlift. This exercise is an important part of any serious bodybuilding/strength training workout.

Benefits of the Romanian deadlift

  • strengthens back
  • strengthens glutes
  • strengthens hamstrings 

How To Do the Romanian Dumbbell Deadlift

You'll need a pair of dumbbells for this exercise. To learn deadlift form, begin with a warm up set; grab two light weight dumbbells and hold them in front of you. Now, while keeping your back straight, use your hips to slowly bend toward the floor. Stop when you're at knee level. Now, use your glute muscles to pull yourself back up to standing position. That's one rep. Make sure that you don't lock your knees during this exercise. The purpose of Romanian deadlifts is to develop the muscles in your lower back, glutes and hamstrings. Once you've completed ten reps, get heavier weights and go again*. Go for four to six reps then stop. I recommend doing at least five sets of this exercise each workout. If you can't do more than one or two reps when starting out, then you'll need to select lighter dumbbells. If you can easily perform eight or more reps in one set, grab some heavier weights.

Each week, increase the dumbbell weight by five to ten pounds. Using dumbbells will not only give you a strong lower body workout, it will help you to learn proper form when you move up to barbell deadlifts. The benefits of this exercise go beyond lower body strengthening. When you're lifting heavy weights, it stimulates the release of growth hormones which will also cause the muscles in your chest to grow. You'll have more strength when doing chest workouts. And that's another reason why deadlifts are a great exercise.

Now that I've covered the basics of the Romanian dumbbell deadlift, it's up to you to do them. Do you want to become stronger? To develop a powerful, sexy upper body? The only way to get it is to train hard. And you can't do that sitting at a computer. Get out there and workout. Now.

"Great Chest Workouts: How To Do Romanian Deadlifts" copyright 2011 Great Chest Workouts. All Rights Reserved.

*In the demo I used 75 pound dumbbells for eleven reps.