Dumbbell Romanian Deadlift


Muscle Group: Hamstrings

Importance: The dumbbell Romanian dead lift is a great way to strengthen your hamstrings while reducing direct load on your back.

Proper Form:

  1. Begin standing with a pair of dumbbells held close to your hips. Keep your hands faced in towards your hips.

  2. Keeping the dumbbells close to the body, initiate a bend at the hips keeping your back completely flat.

  3. Shift your hips far back as possible while keeping your weight in your heels throughout the movement, lowering your back to be nearly parallel with the ground, or until the dumbbells go just past your knees.

  4. Slowly pull back up and squeeze your glutes at the top of the motion.

  5. Repeat!


  • Avoid going too far down below parallel. Use a mirror to help or ask a Certified Personal Trainer for assistance.

  • Focus on doing a hinging motion, rather than a squat.

  • Make sure your back stays flat throughout the movement in order to prevent injury.

Sample Workout:

  1. 10 DB Romanian Dead Lifts

  2. 10 DB Step Ups

  3. 30 Seconds Mountain Climbers

5 Rounds