Strength

Dumbbell Romanian Deadlift

The Dumbbell Romanian Deadlift targets and strengthens the lower body, especially hamstrings and glutes. This workout also improves overall stability and posture, offering a comprehensive strength-building exercise.
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Dumbbell Romanian Deadlift instructions
Step-by-step instructions
1
Start by holding the dumbbells down at your sides, standing with your feet about shoulder-width apart.
2
Slightly bend your knees and push your hips and butt back as though you're going to sit in a chair.
3
Lower your torso towards the ground, letting the dumbbells slide down the front of your legs. Stop when your back is parallel to the ground.
4
Stand up straight again, with the dumbbells hanging in front of your body. Use your legs to power the movement, not your back.
5
Remember to keep your back straight and the weights close to your body, to avoid straining your back. Repeat for the desired number of repetitions.
Start by holding the dumbbells down at your sides, standing with your feet about shoulder-width apart.
Slightly bend your knees and push your hips and butt back as though you're going to sit in a chair.
Lower your torso towards the ground, letting the dumbbells slide down the front of your legs. Stop when your back is parallel to the ground.
Stand up straight again, with the dumbbells hanging in front of your body. Use your legs to power the movement, not your back.
Remember to keep your back straight and the weights close to your body, to avoid straining your back. Repeat for the desired number of repetitions.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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