Dumbbell Romanian Deadlift

The hip hinge pattern with dumbbells: essential for training hamstrings and glutes outside the gym. Easier to learn than with a barbell.

• Compound
• Dumbbell
• Beginner

How to do it

• Dumbbells close to your thighs the whole way
• Push your hips back with your knees softly bent
• Neutral back; lower until you feel the stretch in your hamstrings
• Rise squeezing your glutes, without hyperextending at the top

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Lower for 3 s with your hips back; come up squeezing your glutes

Common mistakes

• Letting the dumbbells drift away from your legs
• Bending your knees too much
• Rounding your back as you lower

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Erectors / lower back
• Forearm

Alternatives

• Romanian Deadlift
• Leg Curl (lying/seated)