Dumbbell Romanian Deadlift
The dumbbell romanian deadlift targets the hamstrings through a hip hinge movement with dumbbells. It is a highly effective exercise for building hamstring length and strength while also engaging the glutes and lower back.
How to do it
- Stand with feet hip-width apart holding a dumbbell in each hand in front of your thighs.
- Push your hips back and hinge forward, lowering the dumbbells along your legs.
- Keep your back flat and lower the dumbbells until you feel a stretch in your hamstrings.
- Drive your hips forward to return to the standing position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest proud and spine neutral throughout the movement.
- Initiate the movement by pressing your hips straight back toward the wall behind you.
- Keep the dumbbells close to your legs as you lower them.
- Stop lowering as soon as your hips stop moving backward or your lower back starts to round.
- Squeeze your glutes and push your hips forward to return to standing.
Breathing: Inhale as you push your hips back and lower the weights, and exhale steadily as you drive your hips forward to stand.
Common mistakes
- Rounding the lower back places unnecessary stress on the spine and reduces hamstring engagement.
- Squatting down instead of hinging turns the movement into a squat, shifting the focus away from the hamstrings.
- Reaching too low by bending the spine instead of only lowering as far as hip mobility allows.
- Letting the dumbbells drift away from the legs, which increases leverage strain on the lower back.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, forearms.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp or persistent pain in your lower back, stop the exercise and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my legs be completely straight?
No, keep a soft, natural bend in your knees throughout the movement. This is a hinge, not a stiff-legged deadlift.
What if I feel this in my lower back instead of my hamstrings?
This usually happens if you round your lower back or lower the weights too far. Reduce your range of motion and focus on pushing your hips back.
How many times a week should I do Romanian deadlifts?
1 to 3 times per week is plenty for most beginners, allowing at least 48 hours of recovery between sessions.