Dumbbell Romanian deadlift
A hip hinge for hamstrings and glutes, not a floor-reaching contest.
- Muscle group: Hamstrings
- Equipment: Dumbbells
- Difficulty: Intermediate
Also known as: Dumbbell RDL, Stiv dødløft med håndvægte, Rumænsk dødløft med håndvægte
How to do it
- Stand tall with dumbbells close to thighs and knees slightly bent.
- Send hips back while keeping weights close and your spine neutral.
- Stop at a controlled hamstring stretch, then drive hips forward to stand.
Common mistakes
- Rounding the back to reach the floor.
- Turning the movement into a deep knee bend.
Alternatives
Watch a video demonstration on YouTube
“How To: Dumbbell Romanian Deadlift” by ScottHermanFitness (opens YouTube)
Used in the programmes
- Beginner full body3 days a week
- Home dumbbell conditioning3 days a week
- Glutes & legs focus3 days a week
- Busy week: 2 days2 days a week
- Arms focus (home, dumbbells)3 days a week
- Chest focus (home, dumbbells)3 days a week
- Back focus (home, dumbbells)3 days a week
- Legs focus (home, dumbbells)3 days a week
Log this exercise in FitScore
See your previous sets while you train, get a suggested next load and personal records when you beat your best.
Free to start – no card needed.
General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.