Deficit dumbbell Romanian deadlift

Standing on a step, the hamstring reaches a stretch it cannot get from the floor. Overload in the stretched position is one of the best-supported hypertrophy stimuli.

• Compound
• Dumbbell
• Intermediate

How to do it

• Stand on a 5–10 cm step; start with the lowest one
• Knees almost fixed; the movement is the hip travelling back
• Lower only as far as your back stays neutral
• Dumbbells close to the legs through the whole range

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Using a high deficit before owning the normal range
• Rounding the lower back at the bottom to go deeper
• Turning it into a squat by bending the knees

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Erectors / lower back

Alternatives

• Dumbbell Romanian Deadlift
• Romanian Deadlift
• Leg Curl (lying/seated)