Romanian Deadlift (Dumbbell)

Hold dumbbells at your sides and hinge at the hips, pushing them back while lowering the weights along your legs. Keep your back flat and feel the stretch in your hamstrings.

Quick facts

Difficulty: Moderate
Mechanic: Compound
Force: Pull
Type: Strength
Injury Risk: Moderate
Hypertrophy: High
Calorie Burn: Medium-High

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

hamstringsglutes (max)

Secondary

lower backdeep abs / coreupper lats / teres

Equipment & setup

What you need and how to position yourself before starting.

Equipment

dumbbell

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with feet hip-width apart holding a dumbbell in each hand with an overhand grip.
- Position the dumbbells in front of your thighs with arms fully extended.
Step 2Starting Position
- Stand tall with shoulders back and chest up.
- Maintain a slight bend in your knees — they should not lock out.
- Engage your core and brace your midsection.
Step 3Execution
- Initiate the movement by pushing your hips back, not by bending forward.
- Lower the dumbbells along the front of your legs, keeping them close to your body.
- Keep your back flat and maintain a neutral spine throughout.
- Lower until you feel a strong stretch in your hamstrings, typically just below the knees.
- Drive your hips forward to return to the starting position.
- Squeeze your glutes at the top of the movement.
Step 4Tips
- Focus on the hip hinge — imagine closing a car door with your hips.
- Avoid rounding your lower back at any point.
- Control the eccentric (lowering) phase for maximum hamstring engagement.