Dumbbell Romanian Deadlift
Dumbbell Romanian deadlift for the hamstrings and glutes.
How to do it
- Stand tall with feet hip-width apart and dumbbells in front of your thighs.
- Pull your shoulder blades together and lift your chest.
- Soften the knees slightly and keep that angle.
- Push your hips back, sliding the dumbbells down your legs.
- Lower until you feel a stretch in the hamstrings, keeping the back straight.
- Drive the hips forward and return to standing, squeezing the glutes.
Key technique cue
Dumbbells at the thighs, hips back, soft knees, lower to a stretch, flat back.
Common mistakes
- ✕ Rounding the back
- ✕ Squatting instead of pushing the hips back
- ✕ Dumbbells drifting away from the legs
- ✕ Overextending the lower back at the top
Benefits
- ✓ Hamstring and glute strength
- ✓ Hip-hinge skill
- ✓ Stronger back muscles
Progression: from easier to harder
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Step 1 You are here - Dumbbell Romanian Deadlift
- Band Romanian Deadlift
- Kettlebell Romanian Deadlift
- Hip Hinge Speed Romanian Deadlift
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Step 2 -
Step 3
About the exercise
A foundation hip-hinge: the torso tilts forward as the hips travel back. It loads the hamstrings, glutes and back extensors. Suitable for beginners and anyone learning the deadlift pattern.
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