Dumbbell Romanian Deadlift

Exercise Summary
Primary Muscle(s) Hamstrings
Secondary Muscle(s) Glutes, Lower BackMiddle BackAbdominals
Equipment Dumbbell
Emphasis Compound
Type Pull

Dumbbell Romanian Deadlift Instruction

  • Position your feet just inside shoulder-width.
  • With the DB's against your thighs, have your chest up & shoulders back.
  • Maintain a braced core and neutral spine from start to finish.
    • This will be your starting stance.
  • Bend/hinge slowly at the hips maintaining slight flex in your knees, lower the weight (and your torso) straight down your legs.
    • You will feel a maximum stretch in your hamstrings.
    • The bottom position will be just above your knees.
  • Your core is remaining tight and back flat throughout the movement.
    • Don't lose your strong shoulder position.
  • Upon reaching the max stretch, begin lifting the weight back up via hamstring and glute utilization until you reach the starting position.
  • Squeeze your glutes at the top.


  • Don't let the DB's stray from your center-of-gravity
  • Your glutes and hamstrings are handling the load, not your low back.
  • Your spine remains neutral throughout the movement.
  • Imagine pushing your glutes back to execute the movement.
  • Maintain a neutral neck position throughout.
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