Dumbbell Romanian Deadlift
Auto DetectedA hip-hinge exercise using dumbbells that targets the hamstrings and glutes to build lower body strength and muscular endurance.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Forearms
Accessory Muscles
Traps
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Lower Back
6/10Erector Spinae
Forearms
3/10Flexors
Traps
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer for heavier strength sets, shorter for hypertrophy focus.
How to Perform
Stand tall holding two dumbbells in front of your thighs, palms facing your body. Set your feet hip-width apart with knees slightly bent and brace your core.
- Initiate the movement by pushing your hips straight back, maintaining a neutral spine.
- Slowly lower the dumbbells down the front of your legs, keeping them close to your body.
- Stop the descent just before your back rounds or a strong hamstring stretch is felt.
- Squeeze your glutes and hamstrings to reverse the motion, driving your hips forward.
- Return to the starting standing position, finishing the hip extension fully.
Coaching Tips
Form Cues
- Hips back, not down
- Maintain flat back
- Knees slightly soft
- Squeeze glutes hard
- Keep weights close
Breathing
Inhale while lowering the dumbbells (eccentric phase) and maintain a rigid core brace; exhale forcefully as you drive back up.
Tempo
3-0-1
Range of Motion
Lower the weight until you feel a deep stretch in the hamstrings, or the dumbbells reach mid-shin level, while maintaining a perfectly flat back.
Safety
Safety Notes
- Do not perform if you cannot maintain a neutral lumbar spine.
- Use a weight you can grip securely for the entire set.
- Focus on the hip hinge rather than bending over.
Spotting
Not recommended; use lighter weights to ensure form is maintained.
Common Mistakes
- Rounding the lower back
- Bending knees excessively
- Hyperextending the hips at the top
- Letting the weights drift away from the body
When to Avoid
- Acute lower back pain or disc issues
- Severe hamstring immobility
Flexibility Needed
- Adequate hamstring flexibility
- Hip hinge competency
Build Up First
- Ability to maintain a neutral spine under load
- Proficiency with the hip hinge movement pattern
Also known as
Dumbbell RDL, Dumbbell Waiters Bow, DB RDL
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