How to do the Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift is an intermediate multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
Dumbbell Romanian Deadlift demonstration · © GymiaFit
Dumbbell Romanian Deadlift at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell Romanian Deadlift step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- 2Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
- 3Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
- 4Repeat for the desired number of repetitions.
A free workout that uses it
Dumbbell Romanian Deadlift — questions
What muscles does the Dumbbell Romanian Deadlift work?
The Dumbbell Romanian Deadlift primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Dumbbell Romanian Deadlift?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Romanian Deadlift suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Romanian Deadlift?
Dumbbell Deadlift, Dumbbell Single Leg Deadlift, Dumbbell Single Leg Deadlift With Stepbox Support train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Romanian Deadlift demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.