哑铃罗马尼亚硬拉

A hip-hinge movement that targets the hamstrings and glutes while improving posterior chain strength.

Instructions:

• Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs.

• Keep your knees slightly bent and core engaged.

• Hinge at the hips to lower the dumbbells along your legs, keeping your back straight.

• Lower until you feel a stretch in your hamstrings.

• Drive your hips forward to return to the starting position.

Common mistakes:

• Rounding the back.

• Locking the knees.

• Letting the dumbbells drift too far forward.