Dumbbell Romanian Deadlifts

Muscles Worked

Primary

Hamstrings

Quick Cues

1

Dumbbells in front of thighs

2

Hinge at the hips

3

Stretch hamstrings fully

4

Squeeze glutes at the top

Equipment Needed

Dumbbells

Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
Keep a slight bend in your knees.
Hinge at the hips, pushing your glutes back and lowering the dumbbells along your legs.
Lower until you feel a strong stretch in your hamstrings.
Drive your hips forward to return to standing.
Keep the dumbbells close to your body and your back flat.
Repeat for the desired number of repetitions.

Common Mistakes

Rounding the lower back

Not keeping the dumbbells close to the legs

Bending the knees excessively

Pro Tips

Hinge at the hips with soft knees and keep the dumbbells close to your legs

Feel a deep hamstring stretch at the bottom before driving hips forward

Maintain a flat back throughout the entire range of motion

Your Progress

Variations

Barbell Romanian Deadlift

Single-Leg Romanian Deadlift

Stiff-Leg Deadlift