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Exercise 1459 · REF rR0LJzx

Dumbbell Romanian Deadlift exercise animation

Dumbbell Romanian Deadlift

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

The Romanian deadlift keeps the knees mostly locked and hinges purely at the hips, which isolates the hamstrings and glutes through a stretch a conventional deadlift's bent-knee start doesn't emphasize nearly as much. That hip hinge is a skill in itself — most beginners round the back or bend the knees too much before they've built the hamstring flexibility to hinge properly. It's often programmed as the go-to hamstring builder precisely because it trains the stretch position so directly.

How to Do the Dumbbell Romanian Deadlift

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
  3. Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Romanian Deadlift primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have dumbbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Dumbbell Romanian Deadlift work?
The Dumbbell Romanian Deadlift primarily targets the glutes, with the hamstrings and lower back assisting.
What equipment do I need for the Dumbbell Romanian Deadlift?
The Dumbbell Romanian Deadlift is done with a dumbbell.
What's a good alternative to the Dumbbell Romanian Deadlift?
If you don't have access to a dumbbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.