Dumbbell Romanian deadlift
Also called: dumbbell Romanian deadlift, DB RDL
The Romanian deadlift with a dumbbell in each hand.
Hamstring stretch: hamstrings, glutes working.
Main: hamstrings, glutes Also: lower back, grip
Simplified illustration. Follow the steps and cues for exact form.
Home with bands: no dumbbells? Do Band Romanian deadlift instead.
Bodyweight: no dumbbells? Do Glute bridge instead.
- Main muscles
- hamstrings, glutes
- Equipment
- dumbbells
- Level
- First day in a gym
- Pattern
- Hinge
Wear and bring
- Flat, firm shoes (or bare feet on a clean floor). Thick, soft running soles make you wobble.
Key cues
- Hips go back, not down.
- Dumbbells slide down the front of your thighs.
- Flat back; stop when your hips stop moving back.
How to do it
- Stand holding a dumbbell in each hand in front of your thighs.
- Bend your knees slightly and keep them that way.
- Push your hips back and lower the dumbbells along your legs until you feel a strong hamstring stretch.
- Squeeze your glutes to stand up.
Common mistakes
| Common mistake | Fix |
|---|---|
| Rounding the back to reach lower | Stop higher. Depth is not the goal. |
Stop if
Stop if you feel sharp or pinching pain in your lower back, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: lower back.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Dumbbell Romanian deadlift |
| Dumbbells only | Dumbbell Romanian deadlift |
| Home with bands | Band Romanian deadlift |
| Bodyweight | Glute bridge |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.