How to do the Dumbbell Romanian Deadlift
- Hold the dumbbells close to the fronts of your thighs.
- Push your hips back with softly bent knees.
- Keep the weights near your legs as you stand back up.
Common mistakes
- Letting the weights drift forward.
- Rounding your back to lower the dumbbells farther.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Banded Romanian Deadlift · Resistance bands
- Bodyweight Good Morning · Bodyweight
- Romanian Deadlift · Barbell
Frequently asked questions
What muscles does the Dumbbell Romanian Deadlift work?
Primary muscle group: Hamstrings. Secondary muscles: glutes, erectors, forearms.
How many reps should I do for the Dumbbell Romanian Deadlift?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Dumbbell Romanian Deadlift?
Compare the setup and equipment for these alternatives: Banded Romanian Deadlift, Bodyweight Good Morning, Romanian Deadlift.