Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift is a compound hinge exercise for the hamstrings & glutes. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Stiff-Legged Dumbbell Deadlift · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Clear a safe path for picking up and setting down the dumbbells.
- 2Use a controlled kick-up or a spotter for heavy pressing variations.
- 3Set the feet about hip width and begin with the load close to the body or cable between the legs.
- 4Unlock the knees, brace, and push the hips back until the hamstrings are loaded without rounding the spine.
How to perform it
- 1Grasp a couple of dumbbells holding them by your side at arm's length.
- 2Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- 3Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
- 4Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
- 5Repeat for the recommended amount of repetitions.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Close the car door with your hips
- •Shins stay nearly vertical
- •Keep the load brushing the legs
Common mistakes
- •Squatting the weight down
- •Rounding to chase extra depth
- •Hyperextending at lockout
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Barbell
Smith machine
Cable
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.