Romanian traction with dumbbells

We have to remember - Romanian traction is performed due to flexion in the hip joint, with slight flexion at the knees, but without touching the floor with a shell. Dead - on straight legs. And the dead-end - exclusively from the platform, with a touch of the floor and a qualitative breakdown. Romanian traction with dumbbells is considered a movement that removes part of the load from the spine. But she has other advantages. Working with symmetrical shells helps achieve balance in muscle development. Exercise is used not only in fitness as a “builder” of legs and buttocks, but also in strength sports as a specialized movement to improve breakdown with legs.


  • 1 Technique
  • 2 exercise options
  • 3 Analysis of exercises
    • 3.1 What muscles work
    • 3.2 Benefits
    • 3.3 Disadvantages
    • 3.4 correct position
    • 3.5 Errors
    • 3.6 Performance Tips
  • 4 Inclusion in the program
  • 5 Contraindications
  • 6 Substitutions
  • 7 Interesting Facts

Execution technique

Starting position

  1. Ideally, dumbbells are taken from the uprights into straight outstretched arms, palms pointing to the hips, and shells when bent in the hip joint will slide precisely over the hips, and not along the body;
  2. Usually it all depends on the weight. Dumbbells of large weight are displayed on the sides simply because the disks uncomfortably cling to the legs during operation;
  3. When using light weight, dumbbells are taken from the racks, placed on the floor, and carefully, slightly bending the knees and pelvis, removed from the floor;
  4. In all work with dumbbells, pre-assembly of the back is important. The shoulder blades should be brought to the spine, the stomach should be pulled up, and the shoulders should be removed from the ears.


  • Work in the Romanian camp begins with fixation of the back and abduction of the pelvis;
  • The athlete bends at the hip joint, taking the pelvis back, and comes back;
  • Dumbbells are simply in straight outstretched arms, and glide along the body or along the hips;
  • The knees bend so as to make the pelvic work comfortable, and bend the same way;
  • The movement is not carried out due to the extension of the knees as in a squat or classic camp;
  • Exhalation occurs with the movement of the dumbbells up, inhalation - with the movement down


  1. Leaving the pelvis back is the basis of movement. It is due to flexion in the hip, and not due to back work;
  2. If the dumbbells are too heavy for the arms and the grip fails, use the straps;
  3. It is better to arrange the legs so that the hips are parallel to each other, but the socks can be slightly diluted, this will remove the extra load from the knees;
  4. During training, one should not swing the hips too abruptly, and “insert” the knees, as well as the hip joints, the muscles should remain toned, but no fixations and springs should be done;
  5. A draft with inserted patella is another exercise; it can only be used by experienced athletes who have good control over the position of the body;
  6. A parallel position of the feet is allowed, but only if it does not cause pain and discomfort, it is better to slightly open the socks

Exercise options

  1. Romanian traction with rubber shock absorbers. Due to the specifics of the projectile, more load goes to the back, and buttocks, and a little less - to the biceps of the thigh. This traction is used if you need to feel the tension at the top point, or those who can not collect the back with dumbbells. The option may be good for travel;
  2. King's pull is an imitation of a Romanian deadlift without dumbbells, standing on one leg. An option for warming up, balancing, or improving the mobility of your hip joints. Suitable for everyone who seeks to work out the back of the thighs without weights;
  3. Romanian deadlift with dumbbells on one leg. Allows you to shift the emphasis to the buttocks, due to the fact that it is performed with an emphasis on the extension of the thigh of the non-supporting leg

Parsing exercise

What muscles work

Like other traction, this also involves the muscles of the back, just to a lesser extent. To consider that it isolates the buttocks and hips is not worth it.

During the exercise, the main drivers are:

  • Gluteal;
  • Hips biceps
  • Long back muscles

Help move:

  • Trapeze, partly the broadest;
  • Abdominal muscles;
  • Flatfish;
  • Muscles of the forearms;
  • Hip quadriceps are involved as stabilizers


  • By virtue of a more anatomically expedient nature, it is more understandable to beginners. Bags are lifted all the way up from the floor and carried, this traction is more like carrying bags or suitcases than working with weights in the hall;
  • Allows you to vary the technique, a little more or less removing the shells to the side, due to this, the load on the back changes;
  • Less load on the lumbar due to the lack of a phase of disruption from the floor;
  • Allows you to train at home with minimal equipment;
  • Suitable for women with poor physical fitness;
  • Helps to strengthen grip and hips to start working fully in a regular camp


  • The weight of the dumbbells is distributed in such a way that many have to use the straps to work out their legs and buttocks because the shells are not stable in their hands. This is not about some kind of “competitive equipment” or specialization, it’s just difficult to hold dumbbells of such weight without straps that you can really train your legs and buttocks, and not just simulate the load in the gym;
  • Not everyone manages to keep their back in the correct position to pull the dumbbells symmetrically. For people with impaired posture, this exercise may seem more difficult.

Correct position

  • The depth of the slope in this exercise is determined by individual indicators of athlete’s flexibility, and not by some other indicators.
  • special standards. It is usually enough to bend down to the middle of the lower leg, but people with short arms can use it;
  • The movement, in contrast to the "classic" traction begins the opposite. First, the athlete performs a tilt, deflect the pelvis, and brings the shells to the middle of the lower leg, and then with an exhalation makes an effort;
  • Dumbbells move along the lateral surface of the thighs, or along the front surface of the thigh and lower leg so as not to interfere with the lifting;
  • There is no work with the back, to deflect the shoulders in the upper position, to perform additional work with the body, "reaching out" the dumbbells to the fixation position that we perform with the barbell, should not be;
  • The athlete's attention is focused on the work of the biceps of the hips and buttocks, and not on the movement of the arms;
  • If your hands “give up” earlier, you should pay attention to the straps;
  • The position of the lower back is tightly bent, at the upper point you should not take your shoulders accented back;
  • Exercise should not be performed with the "insertion" of the knees at the top point, just straighten up


  • Rounded lower back and uneven movement of the hands, leading to distortions in the spine;
  • Kneeling is prohibited;
  • Reverse extension in the lumbar region while standing is also not desirable;
  • During straightening, you do not need to perform a shrug with your shoulders;
  • When straightening, it is not recommended to hit yourself on the hips with shells, emphasizing movement

Performance Tips

  • It is believed that experienced athletes will benefit if they put their toes on their heights, for example, on pancakes from the bar. In fact, this is a moot point, since elevation is not always able to improve the work of the biceps of the hips, but it will definitely lead to an additional load of the ligaments;
  • The slope should be deep, but not accented by a "spring" at the bottom;
  • From about the second third of the rise, you need to shift your attention to the gluteal muscles, and due to their work, fully ensure extension in the hip joint

Program Inclusion

The place in the program depends on the level of the athlete. If he can lift a sufficiently large weight in this version of the Romanian traction, this exercise is suitable for him as a base. It will be able to become the first in training the back of the thigh and provide enough load. Then the workout is supplemented by lunges, lifts to the platform and buttock bridges.

But most often it turns out that this exercise is performed in the second part of the training, after the classic traction, or traction in the sumo, because it is simply not convenient for the athlete to make this movement with a lot of weight. This is a well-grounded approach, and it can be used as an option for comprehensive leg training.

When planning workload, you should adhere to the rule of 12 working approaches, when it comes to fitness, and not about professional sports. Thus, if a craving is performed in the classics or sumo, it is not advisable to do a “Romanian” with dumbbells in more than 3 approaches, since the third exercise is usually a thigh biceps isolating.

The layout by the number of repetitions depends more on the pace and purpose of the athlete, and not on his gender. It is often said that the female muscles are somehow special, and respond better to 12-15 repetitions. This is not so, for mass gain and a slow pace of movement, a 6-10 re-thrust is more justified.


  • The movement is not recommended for pain in the lumbar spine, hernias and protrusions;
  • Work on stretching and giving up traction is for those who cannot even tilt with dumbbells. Usually the problem is not in stretching, but in the excessive desire to "keep" the feet in parallel. Dilute the socks a little and the exercise will become available;
  • Do not pull on hip and gluteal biceps injuries, as well as sprains and tears


An adequate replacement is any other variant of Romanian traction or traction in sumo. For those who work without equipment, King thrust is suitable.

Interesting Facts

  1. The movement was introduced by the Romanian weightlifter Vlad Nicolae, the point was to “download” the biceps of the hips, and the exercise itself was found experimentally.
  2. The exercise showed the greatest degree of activity in the study of the biceps of the hips when using the electromyograph. Therefore, to call it a movement for the buttocks is not entirely true, but in general - even erroneously.