Dumbbell Romanian Deadlift to Shrug
10 reps
Hinge down, snap your hips forward, then shrug your shoulders up as you finish tall.
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HAMSTRINGS
Dumbbell Romanian Deadlift to Shrug
A hinge-and-shrug combo that trains the hamstrings and glutes on the way down and the traps at the top. Adding the shrug turns a lower body movement into one that also builds the upper back. Useful for hitting the whole posterior chain in a single, flowing rep.
How to do it
- 1
Stand with feet slightly wider than shoulder width, a dumbbell in each hand, palms facing your thighs.
- 2
Brace your core, keep your chest up and back flat.
- 3
Hinge your hips back and fold forward until your hamstrings stretch, dumbbells in front of your shins.
- 4
In one motion, straighten your legs and drive your hips forward to stand.
- 5
As you finish, shrug your shoulders up toward your ears and hold for a beat.
- 6
Lower your shoulders, return to the hinge, and repeat.