Dumbbell Romanian Deadlift
Hip hinge with dumbbells for hamstrings and glutes.
- Primary muscleHamstrings
- Also worksGlutes
- EquipmentDumbbells
- TypeCompound
- MovementHip hinge
- LevelIntermediate
- Hamstrings
- Glutes
- Dumbbells
How to do the Dumbbell Romanian Deadlift
4 steps, in the order you do them.
- Stand with your feet hip-width apart and a dumbbell in each hand in front of your thighs.
- With your knees slightly bent and your back neutral, push your hips back as you lower the dumbbells close to your legs.
- Lower to mid-shin or until you feel the stretch in your hamstrings.
- Come back up by extending your hips and squeezing your glutes at the top.
Muscles worked
Common Dumbbell Romanian Deadlift mistakes
What goes wrong most often when you do the Dumbbell Romanian Deadlift, and how to fix it.
One dumbbell goes lower than the other and your torso twists.
Lower both dumbbells to the same height, with your shoulders level.
As you lower, you look in the mirror and crank your neck up.
Tuck your chin slightly and let your head follow the line of your back.
You stop when the dumbbells reach your knees, without feeling the back of your thigh.
Keep sending your hips back until you feel the stretch in your hamstrings, usually around mid-shin.
Alternatives to the Dumbbell Romanian Deadlift
They work the hamstrings with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 14 of the 36 routines.
- Beginners3 × 10–12
- Experienced2 × 10–12
- Rest0:45 to 2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 2 Days | Beginner | 3 × 10–12 | 2:00 |
| Beginner Full Body 3 Days | Beginner | 3 × 10–12 | 2:00 |
| Beginner Upper-Legs 4 Days | Beginner | 3 × 10–12 | 2:00 |
| Express Full Body 3 Days | Beginner and intermediate | 3 × 10–12 | 1:15 |
| Glute specialization · Beginner | Beginner and intermediate | 3 × 10–12 | 2:00 |
| Calf specialization · Beginner | Beginner and intermediate | 3 × 10–12 | 2:00 |
| Core specialization · Beginner | Beginner and intermediate | 3 × 10–12 | 2:00 |
| Intermediate Full Body 3 Days | Intermediate | 2 × 10–12 | 2:00 |
Rest between sets, in minutes. And 6 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Dumbbell Romanian Deadlift
- Beginner Full Body 2 Days2 days · 50 min · BeginnerSee routine →
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
More hamstrings exercises
DeadliftHamstrings · Barbell
Barbell Romanian DeadliftHamstrings · Barbell
Single Leg Romanian DeadliftHamstrings · Dumbbells
Stability Ball Hamstring CurlHamstrings · Other
Frequently asked questions
What muscles does the Dumbbell Romanian Deadlift work?
The Dumbbell Romanian Deadlift works mainly the hamstrings. It also works the glutes and the lower back.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 10 to 12 reps with 2 minutes of rest. With more experience, 2 sets of 10 to 12 reps with 1 minute and 15 seconds of rest.
Which routines include the Dumbbell Romanian Deadlift?
It appears in 14 of the 36 Mobbe routines, such as Beginner Full Body 2 Days, Beginner Full Body 3 Days, and Beginner Upper-Legs 4 Days.