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  • Gluteus maximus
  • Dumbbell
  • Beginner

Dumbbell Romanian deadlift

The dumbbell Romanian deadlift works your hamstrings and glutes, with your inner thighs, lower back, and arms helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Hips go back
  2. Tip 2Dumbbells close to your legs
  3. Tip 3Flat back

Where you should feel it

In your hamstrings, which stretch on the way down, and in your glutes on the way up.

Main muscles
Semitendinosus and semimembranosus, biceps femoris, and gluteus maximus
Also working
Adductor magnus, spinal erectors, forearms, and upper trapezius

How to do it

  1. Stand with your feet hip-width apart, a dumbbell in each hand in front of your thighs.

  2. Soften your knees and push your hips back, sliding the dumbbells close to your legs.

  3. Lower with a flat back until you feel your hamstrings stretch, usually with the dumbbells around your knees or mid-shin.

  4. Drive your hips forward to come back up and finish tall with your glutes squeezed.

Common mistakes

  • Mistake

    Dumbbells hanging away from your legs.

    How to fix it

    Keep the dumbbells almost touching your thighs and shins the whole time.

  • Mistake

    Looking up and cranking your neck back.

    How to fix it

    Keep your neck in line with your back, eyes on the floor a few steps ahead.

  • Mistake

    Finishing by leaning back.

    How to fix it

    Stop once you are standing straight. Your glutes finish the movement, not your lower back.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12360 to 120 s
Muscle and definition2 to 46 to 121 to 31.5 to 3 min

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Barbell

    Same movement with a barbell, for when the dumbbells get too light.

  • Single leg

    One standing leg while the other reaches back. Calls for more balance.

  • Kettlebell

    One kettlebell held with both hands in front of your thighs.

At home or with more support

  • At home: backpack RDL

    Hold a weighted backpack by the straps in front of your thighs, or a dumbbell in each hand.

  • Prefer more stability? 45-degree hip extension

    The bench supports your hips so you can do the same hinge without balancing dumbbells.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Martín-Fuentes I, Oliva-Lozano JM, et al. Electromyographic activity in deadlift exercise and its variants. A systematic review. PLoS One. 2020;15(2):e0229507.

    Full textPubMedDOI

  • Muscles worked

    Delgado J, Drinkwater EJ, et al. Comparison Between Back Squat, Romanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities During Hip Extension. J Strength Cond Res. 2019;33(10):2595-2601.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026