Legs · Compound

Dumbbell Romanian Deadlift

A Romanian deadlift with dumbbells that is easy to learn and joint-friendly.

MAIN MUSCLE
Hamstrings, Glutes
ALSO WORKS
Erector spinae
EQUIPMENT
Dumbbell
LEVEL
Beginner
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold dumbbells in front of the thighs and stand tall.

  2. Unlock the knees and push the hips back.

  3. Lower the dumbbells along the legs to mid-shin or until the hamstrings stretch.

  4. Squeeze the glutes to stand back up.

COMMON MISTAKES

  • Rounding the lower back; keep a neutral spine and brace before each rep.
  • Squatting the weight up; push the hips back and keep shins close to vertical.
  • Letting the weight drift away from the legs; keep it close to the body.

TIPS

  • Push the floor away and finish by squeezing the glutes, not by leaning back.

QUESTIONS

Which muscles does Dumbbell Romanian Deadlift work?

The main muscle is Hamstrings, Glutes. It also works Erector spinae.

How many reps should I do?

FORGE suggests 8-12 reps for Dumbbell Romanian Deadlift. The app adjusts sets and reps to your goal and level.

What can I do instead of Dumbbell Romanian Deadlift?

These train the same muscles: Romanian Deadlift, Single-Leg Romanian Deadlift, Kettlebell Swing.