Dumbbell Romanian Deadlift
Form Cues
- 1
Stand with feet hip-width apart, dumbbells in front of your thighs.
- 2
Soften your knees slightly and maintain this angle throughout.
- 3
Hinge at the hips, pushing them backward as the dumbbells slide down your legs.
- 4
Keep the dumbbells close to your body — they should nearly brush your shins.
- 5
Lower until you feel a deep stretch in your hamstrings, typically mid-shin.
- 6
Drive your hips forward to return to standing, squeezing your glutes at the top.
Common Mistakes
- ●
Rounding the lower back — keep a neutral spine.
- ●
Bending the knees too much — this is a hip hinge, not a squat.
- ●
Letting the dumbbells drift away from your body.
- ●
Overextending at the top — avoid hyperextending your lower back.
Video guide coming soon
Equipment Variations
- ▸
Barbell RDL — allows heavier loading.
- ▸
Single-leg dumbbell RDL — greater balance and unilateral challenge.
- ▸
Kettlebell RDL — similar to dumbbell version.
- ▸
Band RDL — loop band under feet, hold ends in each hand.
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