All exercisesStrength·Hamstrings 
Dumbbell Romanian Deadlift
Art style
Step 1 / 2
At a glance
- Equipment
- Pair of dumbbells
- Suggested reps
- 3 sets of 8–12 reps
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Common mistakes
You let the dumbbells hang out in front of the thighs instead of tracing down the legs.
You bend forward from the spine when the hamstrings run out of stretch instead of ending the rep there.
You shrug or round the shoulders forward as the weights get heavy.
What to focus on
Imagine a wall a foot behind you and reach your hips back to touch it.
Keep the chest proud and the lats engaged so the dumbbells stay close on the way down.
Drive the hips forward to stand, squeezing the glutes rather than pulling with the back.
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Sources & further reading
- 1.The Romanian and conventional deadlift produce similar hamstring (biceps femoris) activation, with the RDL emphasizing the hip-hinge role — J. Exercise Science and Fitness (2018), EMG comparison