Romanian Deadlift with Dumbbells

Target Muscle: Glutes Legs
Equipment: Free Weights / Dumbbells
Level: Beginner
Romanian Deadlift with Dumbbells

Dumbbell Romanian Deadlifts (RDLs) provide all the hamstring and glute benefits of the barbell version with added unilateral control. Dumbbells allow each leg to work independently, identifying and correcting imbalances. They also permit a slightly greater range of motion since there is no bar to hit your shins, and the neutral hand position is more comfortable for those with shoulder mobility issues.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Hold a dumbbell in each hand with arms hanging straight down, palms facing your thighs

  2. Step 2

    2. Stand with feet hip-width apart and a soft bend in your knees (do not lock them)

  3. Step 3

    3. Initiate the movement by pushing your hips BACK — the dumbbells should slide down the front of your legs

  4. Step 4

    4. Keep your back flat and shoulders back — do not round your spine

  5. Step 5

    5. Lower until you feel a deep stretch in your hamstrings (dumbbells reach mid-shin for most)

  6. Step 6

    6. Drive your hips forward and squeeze your glutes to return to standing

Pro Tips

  • Keep the dumbbells in contact with your legs throughout — do not let them drift forward. The knees should not bend more beyond the initial soft bend — this is a hip hinge, not a squat. If your lower back rounds, you have gone past your hamstring flexibility limit. Stop higher and gradually work on hamstring mobility to increase depth over time.