Dumbbell Romanian Deadlift
A Romanian deadlift holding a dumbbell in each hand. It trains the hamstrings and glutes through a hip hinge and allows a natural hand position.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
Secondary muscles
- Lower Back (Erector Spinae)
- Forearm Flexors
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width apart holding dumbbells in front of your thighs, knees slightly bent.
Push your hips back and let the dumbbells slide down the front of your legs.
Lower until you feel a strong hamstring stretch with your back flat.
Drive the hips forward to stand back up.
Squeeze the glutes at the top.
Breathing: Inhale on the way down, exhale on the way up.
Coaching tips
Hips back
Dumbbells close to legs
Neutral neck
Common mistakes
Rounding the upper or lower back
Squatting the weight down
Letting dumbbells drift forward
Safety notes
Keep the dumbbells close to the legs to reduce strain on the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.