How to perform Dumbbell Romanian Deadlift with proper form
Starting Position
- Feet: Stand hip-width apart with a slight bend in your knees.
- Dumbbells: Hold a dumbbell in each hand, arms fully extended at your sides.
- Posture: Keep your chest up and shoulders back.
Execution
- Hip Hinge: Push your hips back while maintaining a slight bend in your knees.
- Lower the Dumbbells: Lower the dumbbells along your legs, keeping them close to your body. Your torso should lean forward, creating a straight line from head to hips.
- Depth: Lower until you feel a stretch in your hamstrings, ideally until your torso is parallel to the floor.
- Return: Push through your heels and drive your hips forward to return to the starting position, squeezing your glutes at the top.
Key Points
- Keep your back straight throughout the movement.
- Avoid rounding your shoulders or back.
- Maintain a neutral neck position, looking ahead.
- Focus on engaging your hamstrings and glutes during the lift.
Common Mistakes
- Bending the knees too much.
- Rounding the back.
- Using arms instead of engaging the hips for movement.
Tips
- Start with lighter weights to perfect form.
- Practice the hip hinge movement without weights to build muscle memory.
Exercises

Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes

Good Morning, Smith Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes

Good Morning, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes

Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps

Lying Leg Curl, Band
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves

Lying Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves

Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves

Romanian Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves

Seated Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves, Quadriceps

Stiff Leg Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs

Stiff Leg Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs