Strength · Dumbbell & gym · Intermediate · ~4 min

Dumbbell Romanian deadlift

Hamstring and glute strength through a long range: the engine for push-off and deceleration.

Photo shows: a stiff-legged deadlift; for an RDL keep a slightly softer knee

▶ Dumbbell Romanian (RDL) Deadlift |TECHNIQUE for Beginners — Mike | J2FIT Strength & Conditioning (YouTube)

More videos: How to do romanian deadlifts safely (Jack Hanrahan Fitness ) · How to do a Dumbbell RDL / Romanian Deadlift (Denvyr | Tall Girl Nutritionist)

Starting position

Stand tall holding dumbbells in front of the thighs, feet hip width, soft knees.

How to do it

1. Push hips back, sliding the dumbbells down the thighs.
2. Keep the spine neutral; stop at mid-shin or when hamstrings are taut.
3. Drive hips forward to stand.

Technique cues

• Dumbbells stay close
• Hips back, chest forward

Common mistakes

• Rounding the back
• Bending the knees into a squat

Easier

Band Romanian deadlift or Hip hinge.

Harder

Single-leg dumbbell RDL.

Safety

• Stop if you feel it in the lower back rather than the hamstrings.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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