Dumbbell RDL
- Beginner
- Gym
- Home
The dumbbell Romanian deadlift pushes your hips back while the dumbbells slide down the front of your legs, stopping once your hamstrings stretch deeply. It trains the hamstrings and glutes through a hip hinge, keeping your lower back flat and neutral throughout. Beginners use it at home or in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Hamstrings, Glutes
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Stand tall with dumbbells in front of your thighs.
- Push your hips back, sliding the dumbbells down your legs.
- Lower until you feel a deep hamstring stretch, back flat.
- Drive your hips forward to return to standing.
Form cues
- Keep the dumbbells brushing your legs on the way down.
- Push your hips back, not your knees forward.
- Exhale as you drive your hips forward to stand.
Common mistakes
- Lower back rounds near the bottom. Stop the descent before your back rounds.
- Knees bend too much, turning it into a squat. Keep a soft knee bend, hinge from the hips.
- Dumbbells drift forward, away from your legs. Keep the dumbbells close against your legs.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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