How to do a Dumbbell Romanian Deadlift

Authored by Fitbod

About Dumbbell Romanian Deadlift

Sets Logged
3,497,220
Popularity Rank
26th
Difficulty
Beginner
Hamstrings Strength
97 mSCORE 10th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.

  1. Stand upright with your feet shoulder width apart while holding a pair of dumbbells next to your hips.
  2. Push your hips back while keeping your knees slightly bent as you lower the dumbbells to the ground. The dumbbells should fall aligned with your feet throughout the movement.
  3. Continue lowering the dumbbells to the ground bringing your hips back as far as you can while keeping your back straight throughout the movement.
  4. Return to the starting upright position, stand tall and repeat.

Common Mistakes

  • Going too Low

    While your knees are going to bend a bit as you drop your hips back, limit your range of motion to as low as your hip hinge allows. Hamstring flexibility is the deciding factor in how low you should go.

  • Rounding Your Back

    Rounding your back will allow you to reach closer to the floor, but also increases your risk of injury, and reduces the effectiveness of this exercise. Focus on keeping your shoulders back, and your lower back braced to support your spine. Hamstring flexibility is the deciding factor in how low you can go.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    20
    lbs
    25
    lbs
  • advanced
    8
    reps
    22.5
    lbs
    30
    lbs

Enter your stats to calculate your Reps & Weight