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Exercise guide
Dumbbell Romanian Deadlift
A hip-hinge movement with dumbbells and soft knees, loading the hamstrings and glutes through a controlled stretch.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · erector spinae · forearm flexors
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding dumbbells in front of your thighs with a soft knee bend.
- Hinge at the hips and push your glutes back.
- Lower the dumbbells along your legs until you feel a hamstring stretch.
- Keep your back flat and shoulders pulled back.
- Drive your hips forward to return to standing.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your knee angle constant; the movement is a hinge, not a squat.
- Tuck your chin slightly to keep your spine in one straight line.
- Squeeze your glutes at the top without leaning backward.