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Dumbbell Romanian Deadlift

A hinge with dumbbells tracing the legs. Easier to learn than the barbell version and easy to run at home for high-quality stretch reps.

BeginnerDumbbells3 × 8–12
Dumbbell Romanian Deadlift demonstration thumbnail — Dumbbell Romanian (RDL) Deadlift |TECHNIQUE for Beginners
HamstringsDumbbells

Dumbbell Romanian Deadlift

Demo · Mike | J2FIT Strength & Conditioning

Verified Dumbbell Romanian Deadlift demonstration by Mike | J2FIT Strength & Conditioning. Click to play.

How to do the Dumbbell Romanian Deadlift

  1. 1Soft knees, hips travel back
  2. 2Dumbbells stay close to the legs
  3. 3Stop when the hamstrings tighten
  4. 4Squeeze the glutes to stand

Benefits of the Dumbbell Romanian Deadlift

  • Builds strength and size in the hamstrings through a deep, loaded stretch
  • Also trains glutes, erectors as supporting movers
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services