Dumbbell Romanian Deadlift
Hinge, dumbbell, hamstrings and glutes
The Romanian deadlift is a hip hinge: you push the hips back with soft knees until the hamstrings stretch, then drive them forward to stand. It trains the hamstrings and glutes, with the lower back and grip holding the position. With dumbbells it is a good first hinge for most people and a staple for stronger lifters too.
Setting up
- Stand tall with the feet about hip width apart and a dumbbell in each hand, resting against the front of the thighs.
- Hold the dumbbells with the palms facing you and the shoulders pulled back.
- Unlock the knees slightly and keep that same small bend for the whole set.
- Pick dumbbells you can lower slowly with a flat back; the stretch matters more than the weight.
How to do a dumbbell Romanian deadlift
- Push the hips back as if closing a car door behind you, keeping the back flat.
- Let the dumbbells slide down close to the thighs and past the knees.
- Stop when you feel a strong stretch in the hamstrings, usually around the middle of the shins.
- Drive the hips forward and squeeze the glutes to stand tall.
- Pause at the top with the shoulders over the hips before the next rep.
Breathing. Breathe in as you lower the dumbbells and breathe out as you drive the hips forward.
Muscles worked
- Mainly
- Hamstrings and glutes
- Also
- Lower back and forearms
Common mistakes
- Bending the knees into a squat. Then the thighs do the work instead of the hamstrings, so keep the same soft knee bend and move the hips back, not down.
- Rounding the back to get lower. It only bends the spine, so stop where the back stays flat, which is deep enough.
- Letting the dumbbells drift out in front. They pull on the lower back, so keep them brushing the legs on the way down and up.
- Leaning back at the top. It squeezes the lower back for nothing, so stand straight with the glutes tight and stop there.
Guide
Guide
Guide