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Dumbbell Romanian Deadlift
How to do the Dumbbell Romanian Deadlift with good form: step-by-step technique, the muscles it works (hamstrings and glutes), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Hamstrings, Glutes
- Secondary
- Lower back, Forearms
How to do it
- Stand completely upright, holding a dumbbell in each hand in front of your thighs with a neutral grip.
- Set your feet hip-width apart and lock a very slight bend into your knees that remains fixed throughout.
- Take a deep breath, brace your core, and keep your spine rigidly flat.
- Push your hips straight back toward the wall behind you, sliding the dumbbells down the front of your shins.
- Lower until you feel a maximum stretch in your hamstrings, keeping the dumbbells close to your body.
- Drive your hips forward and squeeze your glutes to return to the standing position.
Coaching cues
- Hips back, not down
- Dumbbells slide down the shins
- Keep the back flat
Common mistakes
- Bending the knees too much as you descend
- Letting the dumbbells drift forward away from the shins
- Rounding the lower back at the bottom
Equipment and setup
Dumbbells
Standing tall holding a dumbbell in each hand.
Also known as: DB RDL
Track your Dumbbell Romanian Deadlift in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
