Bodyweight Romanian Deadlift with Bicep & Kickback Curl
Work your core, glutes, biceps, & triceps all at once! This bodyweight exercise is a full-body blast you can do anywhere.
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Stand with your feet hip-width apart.
Your arms should hang naturally at your sides with palms facing your body.
Engage your core muscles and keep your back straight.
Movement Phase 1: Romanian Deadlift
Slowly hinge at your hips, pushing your buttocks back as you lower your torso towards the ground.
Keep your knees slightly bent, but do not allow them to move forward excessively.
Maintain a straight back and keep your head in line with your spine.
Lower your torso until it is parallel to the ground or as far as your flexibility allows.
Hold for a moment at the bottom of the movement.
Movement Phase 2: Biceps Curl
From the lowered position, engage your biceps by curling your arms up towards your shoulders.
Keep your elbows close to your torso and do not swing your arms.
Hold the curl for a brief moment at the top, then lower your arms back to the starting position.
Movement Phase 3: Kickback
From the biceps curl position, extend your arms back behind you, keeping your elbows stationary and close to your body.
Squeeze your triceps at the peak of the movement, then return your arms to the starting position.
5. Return to Starting Position:
After completing the kickback, use your hips to lift your torso back up to the starting position.
Stand tall, engaging your core and maintaining good posture.
Repetition:
Aim for 10-15 repetitions for 2-3 sets, depending on your fitness level.
Rest for 30-60 seconds between sets.
Tips:
Focus on control and form rather than speed.
Avoid rounding your back to prevent injury.
If you're new to this movement, practice each phase separately before combining them.