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Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift

The Dumbbell Romanian Deadlift is a powerful exercise that targets your hamstrings, glutes, and lower back, helping to build strength, stability, and aid in injury prevention. This compound movement is a variation of a traditional deadlift and is an excellent choice for individuals looking to develop a strong posterior chain. To perform this exercise, you will need a pair of dumbbells and a flat surface. With your feet shoulder-width apart and knees slightly bent, hold the dumbbells in front of your thighs, palms facing your body. Engage your core and keep your back straight as you hinge at the hips, pushing your glutes back until your upper body is parallel to the floor. Ensure that the dumbbells stay close to your legs throughout the movement. As you descend, focus on feeling a stretch in your hamstrings while maintaining a neutral spine position. Pause briefly at the bottom of the movement, then exhale and drive your hips forward to return to the starting position, squeezing your glutes at the top. Remember to keep your shoulders pulled back and down to maintain proper posture throughout the exercise. The Dumbbell Romanian Deadlift not only enhances your lower body strength but also helps to improve your posture and balance. It is a versatile exercise that can be performed at home or in the gym, making it suitable for individuals of various fitness levels. Incorporate this effective movement into your routine to build functional strength and develop a strong, sculpted backside.


  • Start by standing with your feet shoulder-width apart and hold a dumbbell in each hand with an overhand grip.
  • Engage your core muscles by pulling your shoulder blades back and down.
  • Begin the movement by hinging at your hips and pushing your buttocks backward while keeping your back straight.
  • Lower the dumbbells towards the floor by bending at the waist with a slight bend in your knees. Keep the dumbbells close to your legs throughout the movement.
  • Continue lowering until you feel a stretch in your hamstrings and your upper body is parallel to the floor.
  • Pause for a moment at the bottom of the movement, then slowly raise your body back up by squeezing your glutes and pushing your hips forward.
  • As you rise, maintain the same straight back position and keep the dumbbells close to your legs.
  • Return to the starting position by standing fully upright with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to ensure maximum effectiveness and prevent injury.
  • Engage your core throughout the movement to stabilize your spine and enhance overall strength.
  • Maintain a slight bend in your knees to take pressure off your lower back and focus the work on your hamstrings and glutes.
  • Keep your shoulder blades retracted and pulled back to promote good posture and prevent rounding of the shoulders.
  • Start with lighter weights and gradually increase the load as your technique and strength improve.
  • Increase the range of motion as flexibility and mobility improve, aiming to lower the weights towards mid-shin level.
  • Remember to breathe consistently throughout the exercise, exhaling as you stand up from the lowered position.
  • Use controlled movements, avoiding any jerking or swinging of the weights to maximize muscle engagement.
  • Allow for proper recovery and rest days between workouts to optimize muscle growth and prevent overuse injuries.
  • Include a variety of other exercises such as squats and lunges to target different muscles involved in lower body strength and stability.

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