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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Lower back Quadriceps
- Equipment
- Dumbbells
Dumbbell Romanian Deadlift
4 steps Updated 29/08/2026
Dumbbell Romanian Deadlift is a free weights exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip (palms facing your thighs). Keep your arms straight and the dumbbells close to your body.
- Hinge at the hips, pushing your hips back and lowering the dumbbells towards the floor. Keep a slight bend in your knees and maintain a neutral spine.
- Lower the dumbbells until the dumbbells reach just under your knees or until you feel a stretch in your hamstrings.
- Push through your heels to extend your hips and return to the starting position, bringing the dumbbells back to your thighs. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Hamstring Curl With Punch
Last updated: 29/08/2026
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Dumbbell Romanian Deadlift
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