Dumbbell Romanian Deadlift

How to do it

1. Hold a dumbbell in each hand in front of your thighs, palms facing you.
2. Soften your knees and keep them fixed.
3. Push your hips back and lower the dumbbells down the front of your legs.
4. Stop at a strong hamstring stretch, then drive your hips forward to stand.
5. Keep the weights close to your legs - distance from your body is what hurts your back.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Romanian Deadlift, it loads Mid-back / traps 15 points lower, Forearms 5 points higher. It needs Dumbbells where the other uses Barbell. Compared with the Step-Ups, it loads Quads 85 points lower, Lower back / erectors 70 points higher, Hamstrings 55 points higher. It needs Dumbbells where the other uses Dumbbells + Bench.

Other ways to train this

• Romanian Deadlift BarbellIntermediate
• Good Morning BarbellProfessional
• Smith Machine RDL Smith machine
• Conventional Deadlift BarbellProfessional
• Cable Pull-Through Cable machine
• Kettlebell Swing KettlebellsIntermediate
• Single-Leg Romanian Deadlift DumbbellsIntermediate
• Band Good Morning Resistance bands
• Sumo Deadlift BarbellProfessional
• Bodyweight Good Morning Bodyweight
• Band Romanian Deadlift Resistance bands
• Kettlebell Deadlift KettlebellsIntermediate
• Stiff-Leg Deadlift BarbellProfessional
• Rack Pull BarbellIntermediate
• Trap-Bar Deadlift BarbellIntermediate
• Smith Machine Good Morning Smith machine
• Dumbbell Deadlift DumbbellsIntermediate
• Kettlebell Sumo Deadlift Kettlebells

Other exercises for the Hamstrings

• Step-Ups 35% DumbbellsBenchIntermediate
• Dumbbell Windmill 35% DumbbellsIntermediate
• Bulgarian Split Squat 30% DumbbellsBenchIntermediate
• Sumo Goblet Squat 20% Dumbbells

Exercise illustrations and data by RepDB (repdb.co), used under licence.