Dumbbell Romanian Deadlift
Also called dumbbell RDL, stiff-leg deadlift
Works Hamstrings, Glutes, with help from Lower Back, Forearms.
Set up
How to set up for the Dumbbell Romanian Deadlift
- Stand tall, dumbbells in front of your thighs, knees soft.
Do the rep
How to do a Dumbbell Romanian Deadlift with good form
- Push your hips back, sliding the dumbbells down your legs.
- Stop when you feel a strong hamstring stretch, back flat.
- Drive your hips forward to stand up.
Common mistakes
Dumbbell Romanian Deadlift form mistakes to avoid
- Rounding your back.
- Squatting it down instead of hinging.
- Dumbbells drifting away from your legs.
Quick cue
Soft knees, push hips back, weights close to your legs.
Not sure what weight to start with?
Gyde picks your first Dumbbell Romanian Deadlift weight and adjusts it after every session.
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Dumbbell Romanian Deadlift alternatives that work the same muscles
See all Dumbbell Romanian Deadlift alternatives →Questions
Dumbbell Romanian Deadlift FAQ
What muscles does the Dumbbell Romanian Deadlift work?
Mainly your hamstrings and glutes, with help from your lower back and forearms.
How many sets and reps of Dumbbell Romanian Deadlift should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Dumbbell Romanian Deadlift?
Around 10 kg per dumbbell is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Dumbbell Romanian Deadlift at home?
Yes, all you need is a pair of dumbbells. No bench required.
Can I do the Dumbbell Romanian Deadlift with other equipment?
You can do it with a kettlebell in each hand or a barbell too.
Is the Dumbbell Romanian Deadlift good for beginners?
Yes, with good form. If you've got sore joints, start with one of the gentler alternatives below. Stop if anything hurts.
More for the same muscles
Other hamstrings and glutes exercises
Your Gyde sets your Dumbbell Romanian Deadlift weight and reps, and adjusts them after every session.
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