Dumbbell Romanian Deadlift: How-to, Tips & More
The Dumbbell Romanian Deadlift is a beginner compound exercise for your hamstrings. You do it with dumbbells. It is a good fit when your goal is both strength and muscle growth.
Besides the hamstrings, it also works your glutes and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Hamstrings
Primary
Glutes
Secondary
Lower back
Secondary
How to do the Dumbbell Romanian Deadlift
- Stand holding dumbbells in front of your thighs.
- Soften your knees and push your hips back.
- Lower the dumbbells along your legs until you feel a stretch in your hamstrings.
- Drive your hips forward to stand.
Dumbbell Romanian Deadlift tips
- Keep the dumbbells close to your legs.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells
Type
Compound
Dumbbell Romanian Deadlift alternatives
Romanian Deadlift
Hamstrings
Stiff Leg Deadlift
Hamstrings
Single Leg Dumbbell Romanian Deadlift
Hamstrings
More hamstrings exercises
B Stance Romanian Deadlift
Dumbbells
Band Good Morning
Resistance band
Band Leg Curl
Resistance band
Barbell Single Leg Romanian Deadlift
Barbell
Bodyweight Good Morning
Bodyweight
Bodyweight Single-Leg Deadlift
Bodyweight
Frequently asked questions
What muscles does the Dumbbell Romanian Deadlift work?
The Dumbbell Romanian Deadlift mainly works your hamstrings, with help from your glutes and lower back.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Romanian Deadlift good for beginners?
Yes. The Dumbbell Romanian Deadlift is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Romanian Deadlift?
You need dumbbells.
Add Dumbbell Romanian Deadlift to your program
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