Exercises › Dumbbell Romanian deadlift

Dumbbell Romanian deadlift

Holding dumbbells in front of your thighs, push your hips back with a flat back until you feel a hamstring stretch. Drive your hips forward to stand.

StrengthDumbbellsDifficulty 2 of 3

Two-panel demonstration of the dumbbell romanian deadlift, showing the start and finish positions — Start and finish positions

How to do it

Holding dumbbells in front of your thighs, push your hips back with a flat back until you feel a hamstring stretch. Drive your hips forward to stand.

Muscles worked

Front

Back

hamstringsprimary
glutes
adductors
lower back

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No dumbbells? Swap it out

Single-leg Romanian deadliftno equipment · difficulty 2/3
Superman holdno equipment · difficulty 1/3

Other options in this pattern

Kettlebell swingkettlebells · difficulty 2/3
Barbell deadliftbarbell · difficulty 3/3
Barbell Romanian deadliftbarbell · difficulty 2/3
Single-arm single-leg Romanian deadliftdumbbells · difficulty 3/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2