← Exercise library
Dumbbell Romanian Deadlift
beginnerLegs · Hamstrings, glutes · Dumbbells
A hip-hinge movement that builds the hamstrings and glutes with less spinal load than a deadlift.
How to do it
- Hold a dumbbell in each hand in front of your thighs, feet hip-width apart.
- Push your hips back while keeping a soft bend in the knees and a flat back.
- Lower the dumbbells along your legs until you feel a stretch in your hamstrings.
- Drive your hips forward to return to standing, squeezing your glutes at the top.
Coaching tips
- Keep the dumbbells close to your legs the entire rep.
- Stop the descent once your lower back would otherwise round.
- Think 'hips back', not 'bend the knees'.
Common mistakes
- Turning it into a squat by bending the knees too much.
- Rounding the back to chase extra range of motion.
- Letting the weights drift forward, away from the legs.