How to do a Dumbbell Romanian Deadlift
The Dumbbell Romanian Deadlift is an intermediate dumbbell exercise that works your glutes and hamstrings, with help from your lower back.
How to do a Dumbbell Romanian Deadlift, step by step
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
- Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Glutes Hamstrings |
|---|---|
| Secondary muscles | Lower Back |
| Equipment | Dumbbell |
| Difficulty | Intermediate |
Common mistakes
- Rounding the back
- Not engaging core
- Using too much weight
- Bending the knees too much
- Not feeling the stretch in the hamstrings
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Dumbbell Romanian Deadlift work?
The Dumbbell Romanian Deadlift mainly works your glutes and hamstrings. It also works your lower back.
Is the Dumbbell Romanian Deadlift good for beginners?
It can be, with some coaching. The Dumbbell Romanian Deadlift is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Dumbbell Romanian Deadlift should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Dumbbell Romanian Deadlift?
Good alternatives are Barbell Deadlift, Barbell Romanian Deadlift and Band Squat Row.
Put it in a workout plan
Track your Dumbbell Romanian Deadlift in UltraFit360
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