Dumbbell Romanian Deadlift

Description

The dumbbell Romanian deadlift (RDL) is a hip-hinge exercise performed with a dumbbell in each hand. Unlike a conventional deadlift, the RDL starts standing with the weights at the hips and lowers them with a soft, fixed knee bend. It places the hamstrings under deep load through a long stretch, making it the gold-standard accessory for building hamstring and glute size.

Muscle Group

Back, Glutes, Hamstrings, Hips

Equipment Required

Dumbbell

Dumbbell Romanian Deadlift Instructions

Stand tall with feet hip-width apart, holding a dumbbell in each hand in front of your thighs with palms facing your body.
Set a soft, fixed bend in your knees and lock that angle in. The knees should not change angle during the lift.
Pull your shoulders back, lift your chest tall, and brace your core hard.
Begin the descent by pushing your hips straight back. Let the dumbbells slide down the front of your legs.
Keep the dumbbells in light contact with your legs the entire way down. Maintain a flat back.
Lower until you feel a strong stretch in your hamstrings — typically when the dumbbells reach mid-shin or just below your knees.
Reverse the movement by driving your hips forward to stand back up. Squeeze your glutes hard at the top.
Stand fully tall but do not lean back. Repeat for the desired number of reps.