How to do the Dumbbell Romanian Deadlift
- Stand tall with feet hip-width apart, holding a dumbbell in each hand at your thighs.
- Set a soft knee bend, pull your shoulders back, and keep the dumbbells close to your legs.
- Brace your midsection and hinge by pushing your hips straight back without squatting down.
- Lower the dumbbells along your thighs and shins while keeping your spine neutral.
- Continue descending until your hamstrings reach a strong stretch and your hips stop moving back.
- Drive your feet into the floor and extend your hips to bring the dumbbells back up.
- Finish standing tall with hips fully extended and dumbbells returned to the starting position.
Common mistakes
- Turning the hinge into a squat
- Letting dumbbells drift away
- Bending knees more on descent
- Rounding through the lower back
- Hyperextending at the top
Form cues
- Push hips straight back
- Keep dumbbells close
- Soft knees, fixed angle
- Stop at hamstring stretch
- Stand tall at top
