Dumbbell Romanian Deadlift
The Romanian deadlift with dumbbells — the easiest way to learn the hip hinge and train the hamstrings at home.
Drag to rotate
Muscles worked
Target
Also works
- Equipment
- Dumbbells
- Level
- Beginner
- Tempo
- Lower 2 s · Lift 1 s
How to do the dumbbell romanian deadlift
- 1Stand holding dumbbells in front of your thighs.
- 2Soften the knees slightly and keep them there.
- 3Push your hips back and slide the dumbbells down the front of your legs, back flat.
- 4Stop when you feel a strong hamstring stretch, usually around mid-shin.
- 5Drive the hips forward to stand tall.
When to pick it: Pick it for hamstrings and glutes with just a pair of dumbbells, or to learn the hinge before barbell work.
Form cues
- Hips back, not down
- Dumbbells brush the legs
- Neck in line with the spine
Common mistakes
- Squatting the weights down
- Rounding the back to reach lower
- Letting the dumbbells swing forward
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.