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Dumbbell Romanian Deadlift

How to do it step by step, and the muscles it works.

Body part
Back
Equipment
Dumbbells
Type
Compound
  1. Dumbbell Romanian Deadlift, position 1 of 2Position 1 of 2
  2. Dumbbell Romanian Deadlift, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Stand tall with a dumbbell in each hand in front of your thighs, palms facing you.
  2. Soften your knees and push your hips back, sliding the dumbbells down close to your legs.
  3. Lower until you feel a strong stretch in your hamstrings, usually around mid-shin.
  4. Drive your hips forward to stand up, squeezing your glutes at the top.
  5. Keep your back flat and shoulders back; don't let the dumbbells drift away from your legs.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Dumbbell RDL · DB RDL · DB Romanian Deadlift · Romanian Deadlift (Dumbbell)

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