Dumbbell Romanian Deadlift

The dumbbell romanian deadlift is a compound pull movement that primarily builds the Hamstrings, Glutes, with help from the erector spinae, forearms.

LevelBeginner
TypeCompound / Pull
GearDumbbells
XP Yield+350

How to perform it

  1. Hold a dumbbell in each hand in front of your thighs, feet hip-width, knees softly bent.
  2. Push your hips back and lower the dumbbells along the front of your legs, keeping them close.
  3. Descend until you feel a strong hamstring stretch with a flat back, usually mid-shin.
  4. Drive the hips forward to stand tall and squeeze the glutes at the top.

Common mistakes

  • Turning it into a squat by bending the knees too much.
  • Letting the dumbbells drift away from the legs and rounding the back.
  • Going deeper than your hamstring flexibility allows.

Sets & reps

3-4 sets of 8-12 reps.

Variations

  • Single-Leg Dumbbell RDL
  • Barbell RDL
  • B-Stance RDL

Recommended gear

adjustable dumbbells — read review

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