hAMSTrINgs

The hamstrings are a group of muscles located on the back of the thigh that play a vital role in bending the knee, extending the hip, and stabilizing the lower body. Consisting of the biceps femoris, semitendinosus, and semimembranosus, they work together to power movements such as walking, running, jumping, and hinging at the hips. The exercises below target one or more of these muscles using only dumbbells.

Exercise Menu

Dumbbell Romanian Deadlift

Primary muscle(s) targeted: Gluteus Maximus & Hamstrings

Secondary muscle(s) targeted: Erector Spinae, Adductors, & Trapezius

Compound/Isolation: Compound

Set-up:

Stand straight with appropriate dumbbells
Hold weight with neutral grip at your sides

Execution:

Brace core and adjust shoulders
Maintain a neutral spine and a bend

in the knees throughout

Slowly lower dumbbells, then push hips forward

The primary muscles involved in the dumbbell romanian deadlifts include the gluteus maximus and the hamstring muscle group.

Full Detailed Breakdown

Secondary muscles that facilitate this exercise include the erector spinae, adductors, and trapezius, which provide support and stability.

This is a compound movement, relying on the movement at the hip hinge, targeting multiple major muscle groups.

To set up, grab the appropriate dumbbells and stand with your feet hip-width apart. The weight should rest at your sides with your arms extended and a neutral grip.

To begin, brace the core and bring the shoulders back and down. To avoid injury, you generally want to maintain a neutral spine and keep a slight bend in the knees in the initial position. Slowly lower the dumbbells, maintaining the neutral spine and bent knees. Focus on pushing the gluteus maximus backward and stretching the hamstrings. Once an adequate stretch is reached or once the dumbbells reach the shins, pause slightly. Then, drive the hips forward and stand upright at the initial position. Keep the neutral spine and slightly bent knees. Avoid straightening legs completely to maintain tension [1].

Dumbbell Stiff-Leg Deadlift

Primary muscle(s) targeted: Hamstrings

Secondary muscle(s) targeted: Gluteus Maximus, Erector Spinae, & Trapezius

Compound/Isolation: Compound

Set-up:

Stand with feet shoulder-width apart
Grab appropriate dumbbells, palms facing

each other at shin height

Engage back and core

Execution:

Drive the hips forward and raise the dumbbells
Slowly lower dumbbells in a controlled manner
Maintain a straight back and an engaged core

The primary muscles worked during a dumbbell stiff-leg deadlift are the hamstrings. This exercise places a strong emphasis on the hamstrings as they help control the movement and extend the hips while raising the body to a standing position [2].

Full Detailed Breakdown

In addition to the hamstrings, the dumbbell stiff-leg deadlift also works the gluteus maximus, lower back, and back muscles. These muscles help stabilize the body, support the spine, and assist with the hip-hinge movement throughout the exercise.

A dumbbell stiff-leg deadlift is a compound exercise because it engages multiple muscle groups at the same time, including the hamstrings, glutes, lower back, and back, while involving movement at the hips and knees.

To set up for the dumbbell stiff-leg deadlift, stand with your feet about shoulder-width apart and position the dumbbells in front of your shins. Hinge your hips and grasp the dumbbells with your palms facing your body, keeping only a slight bend in your knees. Move the dumbbells near the front of your shins. Engage your back and core, and maintain a straight spine before beginning the movement.

To begin, engage the glutes, hamstrings, and lower back to push the hips forward and raise the dumbbells. Exhale through this motion and keep the back in a straight line throughout to help prevent injury. Pause, contracting the core and glutes. Then, slowly lower the dumbbells back down in a controlled motion to maximize time under tension. Bring the dumbbells back to their initial position in front of the shins [3].

References

[1] Dumbbell Romanian Deadlift. (n.d.). Nasm.org. https://www.nasm.org/resource-center/exercise-library/dumbbell-romanian-deadlift?srsltid=AfmBOor7iVB4CI_ZcIhKfW6DwdT2lJDAXXd9z-f5uAaUP0QlkY016FWK

[2] Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PLoS ONE, 15(2), e0229507. https://doi.org/10.1371/journal.pone.0229507

[3] Parker, J. (n.d.-b). How to do Dumbbell Stiff Legged Deadlift. Fitbod. https://fitbod.me/exercises/dumbbell-stiff-legged-deadlift