How to Do the Dumbbell Romanian Deadlift
The dumbbell Romanian deadlift teaches the hip hinge with a light, easy-to-handle load, hitting your hamstrings and glutes through a deep stretch. It is a great stepping stone toward barbell Romanian deadlifts.
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Muscles worked
Primary
- Hamstrings
- Glutes
Secondary
- Lower Back
How to do the Dumbbell Romanian Deadlift
- 1
Stand holding dumbbells in front of your thighs, feet hip width apart.
- 2
Brace your core and keep a soft bend in your knees.
- 3
Push your hips back and lower the dumbbells along your legs.
- 4
Keep your back flat and your shoulders pulled back.
- 5
Lower until you feel a strong hamstring stretch, usually around mid-shin.
- 6
Drive your hips forward to return to standing.
- 7
Squeeze your glutes at the top without leaning back.
Form cues to remember
- Push your hips back
- Keep dumbbells close to your legs
- Flat back the whole way
- Squeeze glutes at the top
Dumbbell Romanian Deadlift video tutorial
Common mistakes
Rounding the lower back
Reduce the range and keep your spine neutral.
Squatting the movement
Keep your knees only slightly bent and push the hips back.
Letting the dumbbells drift forward
Slide them along your legs.
Leaning back at the top
Stand tall and stop when your hips are fully extended.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 90 sec rest |
|---|---|
| Strength | 3–4 sets of 5–8 reps, 2 min rest |
Keep your back flat and don't go lower than you can control. If you feel strain in your lower back instead of your hamstrings, reduce your range and weight.
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Dumbbell Romanian Deadlift FAQ
Why do I feel Romanian deadlifts in my lower back?
Usually because the back is rounding or the weight is too heavy. Keep your spine flat, shorten the range and make sure the hamstrings are the target.
Dumbbell or barbell Romanian deadlift?
Dumbbells are easier to learn and set up, while the barbell lets you go heavier. Many lifters start with dumbbells.
How low should I go on a Romanian deadlift?
Lower until you feel a strong stretch in your hamstrings with a flat back, usually around mid-shin. It is not necessary to touch the floor.
Dumbbell Romanian Deadlift alternatives
Romanian Deadlift
Hamstrings, Glutes · Barbell
Single-Leg Romanian Deadlift
Hamstrings, Glutes · Dumbbell
Single-Leg Romanian Deadlift (Bodyweight)
Hamstrings, Glutes · Bodyweight
Smith Machine Romanian Deadlift
Hamstrings, Glutes · Machine
Deficit Deadlift
Hamstrings, Glutes, Lower Back · Barbell
Snatch-Grip Deadlift
Hamstrings, Glutes, Upper Back · Barbell