LEGS · COMPOUND
Dumbbell Romanian Deadlift
A dumbbell hip hinge emphasizing the hamstrings and glutes.
Primary musclesHamstrings, Glutes
Secondary musclesBack, Core
EquipmentDumbbells
DifficultyBeginner · Hinge
How to perform
- Stand tall with dumbbells at your sides.
- Push the hips back while keeping the weights close to the legs.
- Drive the hips forward to stand tall.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the hamstrings as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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