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Hamstrings · Beginner

Dumbbell Romanian Deadlift

Dumbbell hinge for hamstrings and glutes.

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Dumbbell Romanian Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesLower BackForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand holding dumbbells in front of the thighs.
  2. 02Soften the knees and keep the weights close to the legs.
  3. 03Push the hips back while the dumbbells slide down the thighs and shins.
  4. 04Stop when the hamstrings stretch and the back is still long.
  5. 05Drive the hips forward to stand without leaning back.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDumbbell RDL and Bent over RowHarder progressionDumbbell RDL to Jump ShrugHarder progressionDumbbell 1 & 1/4 Romanian DeadliftRelated variationDumbbell Stiff Leg Deadlift

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Alternatives

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Comparable substituteKettlebell Romanian DeadliftComparable substituteLandmine Romanian DeadliftComparable substituteBarbell Good MorningComparable substituteBox Skip

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