Dumbbell Romanian Deadlift
Quick answer
The Dumbbell Romanian Deadlift mainly works the hamstrings and glutes, with help from the lower back. Hip hinge with dumbbells that targets the hamstrings and glutes. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Stand holding a dumbbell in each hand in front of your thighs, knees slightly bent.
- Push your hips back while keeping your back flat and the dumbbells close to your legs.
- Descend until you feel a stretch in your hamstrings.
- Stand back up by driving your hips forward and squeezing your glutes.
Muscles worked
MainSecondary
- Hamstrings
- Glutes
- Lower Back
Common mistakes
- Don't round your back at the bottom of the movement.
- Keep the dumbbells in contact with your legs.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Dumbbell Romanian Deadlift work?
Mainly the hamstrings and glutes. It also works the lower back.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Dumbbell Romanian Deadlift good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
