Dumbbell Romanian deadlift

  • Working: hamstrings
  • less: glutes, upper back
  • Equipment: Dumbbells
Dumbbell Romanian deadlift: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. Feet hip-width, knees soft (usually ~160°) and not bending further.

  2. The dumbbells slide along the sides of the thighs and shins, arms straight.

  3. Down 2 s: hips go back, back straight, lower back neutral, to the knee and a bit below, as long as the back stays flat.

  4. Up 1 s, no jerk.

  5. If the back rounds, shorten the range and use lighter dumbbells.

Common mistakes

  • Rounding the back — shorten the range and take lighter dumbbells.
  • Squatting instead of hinging — keep the knees soft and push the hips back.
  • Dumbbells drifting away from the legs — slide them along thighs and shins.
  • Jerking up and arching the lower back — stand up smoothly.

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