Dumbbell Romanian Deadlift
A hip hinge with a dumbbell in each hand that loads the hamstrings and glutes in a long, stretched position. Choose it when you train at home, want a lighter way to learn the hinge, or prefer the freer hand path of dumbbells to a barbell.
Updated
Primary muscles: Hamstrings, Glutes. Supporting muscles: Lower Back, Core. Equipment: Dumbbells.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand with feet hip-width and a dumbbell in each hand at the front of your thighs.
- Soften the knees, brace the core and pull the shoulders down and back.
- Hinge at the hips by pushing them back while keeping a neutral spine.
- Slide the dumbbells down close to your legs until the hamstrings are stretched, usually around mid-shin.
- Drive the hips forward to stand tall without leaning back at the top.
- Squeeze the glutes, then start the next hinge under control.
Watch for
- Lower back rounding to reach deeper.
- Dumbbells drifting away from the legs.
- Knees bending into a squat as you lower.
Breathing
Inhale and brace before the hinge, exhale as you stand back up.
Tip
Take 2 to 3 seconds on the way down and stop where your spine would have to round.
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