Dumbbell Romanian deadlift
Hamstrings . Glutes . Back
Hinge at the hips, flat back, soft knees.
Use in a programExercise profile
Best forStrengthMuscle growth
Effectiveness★★★★★ 5/5
EquipmentDumbbells
Also worksHamstrings, Glutes, Lower back, Forearms
Recommended3-4 sets x 8-12 reps, rest 90-120 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
Hinge from the hips with a flat back; round-back lifting risks the lower back.
- Purpose
- The main hamstring and glute builder; trains the hinge under load.
- Setup
- Stand with dumbbells in front of the thighs, feet hip-width.
- Common mistakes
- Rounding the back or turning it into a squat.
- Easier
- Use lighter weights and a shorter range to the shins.
- Harder
- Slow the lowering or do single-leg variations.
- Safety
- Stop if you feel it in your lower back instead of the hamstrings.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s