Dumbbell Romanian Deadlift
How to do it
Starting position
- Stand with your feet hip-width apart.
- Hold the dumbbells in both hands and place them in front of your thighs.
- Keep a very slight bend in your knees and hold them in place.
- Keep your gaze fixed straight ahead.
Movement
- Slowly hinge forward and lower the dumbbells.
- Push your hips far back.
- Feel tight tension in your hamstrings.
- Push through your whole foot against the floor as you rise up.
Breathing
Inhale as you lower your upper body and exhale as you come up.
Trainer tips
- Push your hips back and hinge forward
- Keep your back straight
Cautions
- Rounding your back can cause a lumbar injury, so maintain a neutral spine.
- Bending your knees excessively strains the knee joints, so be careful.
- Letting the dumbbells drift away from the body
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Hamstrings Glutes |
|---|---|
| Secondary muscles | Lower back · Upper back · Traps · Forearms · Lats |
| Equipment |  Dumbbell |
| Movement pattern | Hinge |
| Rep range | 8–12 reps |
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Representative exercise: Dumbbell Romanian Deadlift
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Bodyweight Good MorningEasierBodyweight Single Leg RDLEasierDumbbell RDL Death MarchHarderDumbbell Single Leg Romanian Deadlift Leg RaiseHarderBarbell Romanian DeadliftSimilar exerciseSmith Bent Knee Good MorningSimilar exerciseCable Romanian DeadliftSimilar exerciseGlute Ham RaiseSame muscle · different equipmentBand Good MorningSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.