Dumbbell Romanian Deadlift
Use independent dumbbell loading to build control through the whole range: Dumbbell Romanian Deadlift fits into any lower-body session.
How to do Dumbbell Romanian Deadlift
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
- Lower 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.
- Repeat for the desired number of repetitions.
Dumbbell Romanian Deadlift Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Romanian Deadlift Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Dumbbell Romanian Deadlift
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Dumbbell Romanian Deadlift — Frequently Asked Questions
How do you do the Dumbbell Romanian Deadlift?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly. Lower 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Romanian Deadlift work?
The Dumbbell Romanian Deadlift primarily targets the glutes. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Romanian Deadlift should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Romanian Deadlift good for beginners?
Yes. The Dumbbell Romanian Deadlift is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Romanian Deadlift?
Try the Cable Pull Through (with Rope), Spider Crawl Push Up or the Lever Hip Extension V. 2. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
