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The dumbbell Romanian deadlift is an effective workout because, with this one movement, you're strengthening both your upper and lower body.

With the dumbbells on the floor, stand with your feet slightly wider than shoulder-width apart.

quat down to grasp the dumbbells.

Keeping your spine neutral, come to a full standing position with the dumbbells resting against the fronts of your thighs, elbows straight. Keep your shoulder blades pulled down and pinched together.

Shift your hips backward and bend forward, almost as if you're bowing.

Keeping the dumbbells close to your body, lower them only as far as you can while maintaining the natural arch of your back — shoot for just below the knees (the precise bottom point varies by individual).

Return to standing and repeat.

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