Dumbbell Romanian deadlift: How to Do It, Muscles Worked

Step by step

Hold dumbbells at your thighs, knees slightly bent.
Push your hips back, sliding the weights down your legs.
Squeeze your glutes to stand tall.

What you should feel

A deep stretch in the back of your thighs and a squeeze in your glutes as you stand. Your lower back should not burn or round.

Common mistake

Rounding the back and squatting down instead of hinging; push your hips back and keep your chest proud.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Hamstrings Glutes

Helps

Lower back Forearms

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Romanian deadliftHamstrings, Glutes

Good morningHamstrings, Glutes

Smith machine stiff-leg deadliftHamstrings, Glutes

Band good morningHamstrings, Glutes Body weightSingle-leg Romanian deadliftHamstrings, Glutes

Single-leg dumbbell Romanian deadliftHamstrings, Glutes

Questions

What muscles does the dumbbell Romanian deadlift work?

Dumbbell Romanian deadlift mainly works your hamstrings and glutes. It also helps your lower back and forearms.

Can I do the dumbbell Romanian deadlift at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the dumbbell Romanian deadlift?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your hamstrings

Dumbbell Romanian deadlift