Why it works:
RDLs improve hamstring and glute activation and back strength. RDLs engage the places you spend most of your day sitting in the car and at a desk at the start of the workout.
1. Dumbbell Romanian Deadlift
Start with light dumbbells:
The RDL benefits most from proper form. Sit back and move your torso forward instead of leaning forward.
1. Dumbbell Romanian Deadlift
Why it works:
It's a traditional, easy, yet demanding biceps workout. You'd probably do these anyhow.
2. Dumbbell biceps curl
Stand with feet shoulder:
width apart and biceps at your sides. Lift the dumbbells to your shoulders and spin your hands up while keeping your elbows stationary. Hold your back and abs. Start again.
2. Dumbbell biceps curl
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Why it works:
This complex action strengthens the shoulders, upper back, and triceps.
3. Upright Row
As indicated, use dumbbells instead of barbells. Holding dumbbells palms-down, stand hip-width apart. Raise the dumbbells vertically with elbows to the ceiling. Start again.
3. Upright Row
Why it works:
Like a lunge, the Bulgarian split squat strengthens your quads, glutes, and hips, but it also tests your balance.
4. Split-Squat Dumbbell
Step into a lunge with dumbbells at arm's length. Squatting lowers hips. Drive up with your front leg without touching your rear knee.
4. Split-Squat Dumbbell
Why it works:
This simple yet hard action strengthens the biceps, shoulders, back, and triceps.
5. Renegade Row
Start in the top position of a pushup with dumbbells shoulder-width apart. Row one dumbbell toward your side while balancing on the other hand and feet. Pause at the peak and gently return the weight. Alternate sides. Keep your torso stable.
5. Renegade Row
Start in the top position of a pushup with dumbbells shoulder-width apart. Row one dumbbell toward your side while balancing on the other hand and feet. Pause at the peak and gently return the weight. Alternate sides. Keep your torso stable.