Demo & instructions
Dumbbell Romanian Deadlift
Also known as: Dumbbell RDL, DB Romanian Deadlift
Instructions
A hip hinge with a dumbbell in each hand, lowering the weights along your legs with a flat back. An approachable way to learn the hinge and train hamstrings and glutes.
- Movement
- Hinge
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–20 reps
Setup
- 1Stand tall with feet hip-width apart and a dumbbell in each hand in front of your thighs.
- 2Soften your knees slightly and draw your shoulders gently back and down.
Execution
- 1Push your hips back and let your torso tip forward as one flat piece.
- 2Keep the dumbbells close, tracing the front of your thighs and shins.
- 3Stop when your hamstrings feel a firm stretch or just before your back wants to round.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
