Exercise library
Dumbbell Romanian Deadlift
The dumbbell Romanian deadlift is a hip-hinge that builds the hamstrings and glutes with a strong stretch, using dumbbells for an easy, joint-friendly setup.
DumbbellLegsBeginner
- Equipment
- Dumbbell
- Focus
- Legs
- Level
- Beginner
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- HamstringsGlutesLower backForearms
How to do it
- 1Hold a dumbbell in each hand in front of your thighs, feet hip-width apart.
- 2Soften your knees and keep your back flat and chest proud.
- 3Hinge at the hips, pushing them back as the dumbbells slide down your legs.
- 4Lower until you feel a strong hamstring stretch, around mid-shin.
- 5Drive your hips forward to stand tall and squeeze your glutes at the top.
Tips & tricks
- Keep the dumbbells close to your legs the whole way.
- Move from the hips, not by bending your lower back.
- Keep your neck in line with your spine — avoid looking up.
Common mistakes
- Rounding your back instead of hinging at the hips.
- Turning it into a squat by bending the knees too much.
- Letting the dumbbells drift away from your body.
