Dumbbell Romanian Deadlift
The Romanian deadlift with a dumbbell in each hand: easier to learn and great at home or as an accessory.
Also known as: DB RDL, dumbbell RDL
- Level
- Intermediate
- Equipment
- Dumbbell
- Type
- Compound
How to do it
- Stand holding a dumbbell in each hand in front of your thighs.
- Soften your knees and push your hips back, sliding the dumbbells down your legs.
- Lower with a flat back until your hamstrings stretch.
- Drive your hips forward to stand up.
Form cues
- Dumbbells close to your legs.
- Neutral neck, eyes on the floor slightly ahead.
- Squeeze your glutes at the top.
Common mistakes
- Rounding your back to go lower: stop where it stays flat.
- Bending your knees a lot: it turns into a squat.
- Letting the dumbbells drift away: they load your lower back.
Sets and reps
3-4 sets of 8-12 reps with 90 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the dumbbell Romanian deadlift.
Dumbbell kickstand RDL
One foot forward takes most of the load: nearly single-leg, but stable.
How to do it
- Stand tall and step one foot back so only the toes lightly touch the floor.
- Hold a dumbbell in one hand at hip height.
- Hinge at the hips, lowering the dumbbell toward mid-shin while keeping the back flat.
- Keep most of your weight on the front foot throughout.
- Drive through the front heel to return to standing. Complete all reps, then switch sides.
- Primary
- Glutes, Hamstrings
- Secondary
- Adductors, Lower Back
Double dumbbell kickstand RDL
The same stance with a dumbbell in each hand.
How to do it
- Stand tall and step one foot back so only the toes touch the floor.
- Hold a dumbbell in each hand at hip height.
- Hinge at the hips, lowering both dumbbells toward mid-shin while keeping the back flat.
- Keep most of your weight on the front foot throughout.
- Drive through the front heel to return to standing. Switch sides after all reps.
- Primary
- Glutes, Hamstrings
- Secondary
- Adductors, Lower Back
Kettlebell kickstand RDL
The kickstand version with a kettlebell.
How to do it
- Stand tall and step one foot back so only the toes touch the floor.
- Hold a kettlebell in one hand at hip height.
- Hinge at the hips, lowering the kettlebell toward mid-shin while keeping the back flat.
- Keep most of your weight on the front foot throughout.
- Drive through the front heel to return to standing. Switch sides after all reps.
- Primary
- Glutes, Hamstrings
- Secondary
- Adductors, Lower Back
FAQ
Dumbbells or barbell for RDLs?
A barbell allows more load; dumbbells are easier to learn and adapt better to your build.
What weight should I use?
One that lets you do 8-12 reps with a flat back while feeling your hamstrings.
Does it work the glutes?
Yes, along with hamstrings and spinal erectors.
What muscles do the dumbbell Romanian deadlift work?
They mainly work the glutes and the hamstrings, with help from the lower back and the forearm flexors.
Add the dumbbell Romanian deadlift to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
