Exercise guide
Dumbbell Romanian Deadlift
Glutes · Dumbbell
Form cues
- Hold dumbbells, feet shoulder-width
- Hinge hips, lower with flat back
- Drive hips forward to stand
How to do Dumbbell Romanian Deadlift, step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- 2Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
- 3Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
- 4Repeat for the desired number of repetitions.
Muscles worked
- Main muscle
- Glutes
- Equipment
- Dumbbell
Sets and reps
How the free programs use it:
- Push / Pull / LegsBeginner swap for Barbell Romanian Deadlift · 3 × 8–10
- Bro SplitBeginner swap for Barbell Romanian Deadlift · 3 × 8–10
- Arnold SplitBeginner swap for Barbell Romanian Deadlift · 3 × 8–10
- Upper / LowerBeginner swap for Barbell Romanian Deadlift · 3 × 8–10
- Full BodyBeginner swap for Barbell Romanian Deadlift · 3 × 8–10
- PPL + Upper / LowerBeginner swap for Barbell Romanian Deadlift · 3 × 8–10
- PPL / Arnold HybridBeginner swap for Barbell Romanian Deadlift · 3 × 8–10
- Lower Body / Glute FocusBeginner swap for Barbell Romanian Deadlift · 3 × 8–10
- 2-Day Full BodyBeginner swap for Barbell Romanian Deadlift · 3 × 8–10
- Dumbbell Full BodyFull Body B · 3 × 10–12
- Power + Size Upper / LowerBeginner swap for Barbell Romanian Deadlift · 3 × 8–10
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.