Dumbbell Romanian Deadlift
A dumbbell Romanian deadlift hinges at your hips to lower weights down your legs, working the hamstrings, glutes and lower back.
How it moves
Soft knees, weights in front of your thighsHamstrings and glutes working. A simplified figure, not a full form check.
- Main muscle
- Hamstrings
- Also works
- Forearms,Lower back,Glutes
- Equipment
- Dumbbells
- Level
- Intermediate
- Where to start
- 3 sets of 8 to 12 reps
Written by WellPath FusionLast updated
- Stand tall. Hold a dumbbell in each hand in front of your thighs, feet hip-width apart.
- Soften the knees. Bend your knees slightly and keep that bend fixed.
- Hinge. Push your hips back and lower the dumbbells down the front of your legs, keeping your back flat.
- Feel the stretch. Stop when you feel a strong stretch in your hamstrings, usually around mid-shin.
- Stand up. Drive your hips forward to return to standing, squeezing your glutes.
What are the most common mistakes?
- Rounding the back. Only go as low as you can with a flat back.
- Turning it into a squat. Your hips move back. Your knees barely bend.
- Weights drifting away. Keep them close to your legs.
How can you make it easier or harder?
Make it easier
Practise the hinge with no weight, pushing your hips back to touch a wall behind you.
Make it harder
Do it on one leg, or use a barbell.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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