# Single Dumbbell Romanian Deadlift A Romanian deadlift holding one dumbbell across the body with both hands. Trains the hamstrings and glutes through a hip hinge and suits home setups with a single dumbbell. - Beginner · Compound - Equipment: Dumbbells - HD video: https://media.seto.fit/exercises/dumbbell-close-legs-deadlift/video/male.mp4 - HTML: https://seto.fit/exercises/single-dumbbell-romanian-deadlift/ ## Muscles worked - Hamstrings: 9/10 - Glutes: 8/10 - Hip adductors: 4/10 - Calves: 3/10 ## How to do the Single Dumbbell Romanian Deadlift 1. Stand with feet hip-width apart, one dumbbell at your thighs in both hands. 2. Bend your knees slightly and push your hips back, keeping the dumbbell close. 3. Lower the dumbbell along your legs until you feel a stretch in your hamstrings. 4. Push through your feet and squeeze your glutes to return to the start. ### Full technique — 7 steps 1. Stand tall with feet hip-width apart, holding one dumbbell by the handle with both hands at your thighs. 2. Set a slight knee bend, pull your shoulders back, and keep the dumbbell close to your legs. 3. Tighten your stomach and hinge by pushing your hips straight back without squatting down. 4. Lower the dumbbell along your thighs and shins while keeping your spine neutral. 5. Continue descending until your hamstrings reach a strong stretch and your hips stop moving back. 6. Drive your feet into the floor and extend your hips to bring the dumbbell back up. 7. Finish standing tall with hips fully extended and the dumbbell back at your thighs. ## Common mistakes - Turning the hinge into a squat - Letting the dumbbell drift away - Rounding through the lower back - Pulling the dumbbell up with the arms - Hyperextending at the top ## Form cues - Push hips straight back - Keep dumbbell close - Stop at hamstring stretch - Arms stay long - Stand tall at top ## How much to do - **Strength** (good fit): 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s - **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s - **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s Reps in reserve: how many more you could still do when you end the set. ## Substitutes by equipment Same muscles, same movement — pick the version you have the gear for. - **Barbell**: [Zercher Good Morning](https://seto.fit/exercises/zercher-good-morning/), [Landmine Romanian Deadlift](https://seto.fit/exercises/landmine-romanian-deadlift/) - **Weight plates**: [Plate Romanian Deadlift](https://seto.fit/exercises/plate-romanian-deadlift/), [Plate Good Morning](https://seto.fit/exercises/plate-good-morning/) - **No equipment**: [Bodyweight Good Morning](https://seto.fit/exercises/bodyweight-good-morning/), [Figure Four Glute Bridge](https://seto.fit/exercises/figure-four-glute-bridge/) - **Resistance bands**: [Resistance Band Pull Through](https://seto.fit/exercises/resistance-band-pull-through/), [Single Leg Resistance Band Romanian Deadlift](https://seto.fit/exercises/single-leg-resistance-band-romanian-deadlift/) ## Where to start and where to go next Same muscles, same movement. Too hard for now — step down; once it gets easy — step up. - Easier: [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/) — 25% of bodyweight - Easier: [Feet Elevated Dumbbell Glute Bridge](https://seto.fit/exercises/feet-elevated-dumbbell-glute-bridge/) — Beginner - **This exercise: Single Dumbbell Romanian Deadlift — Beginner** - Harder: [Dumbbell Romanian Deadlift](https://seto.fit/exercises/dumbbell-romanian-deadlift/) — Beginner - Harder: [Single Leg Romanian Deadlift](https://seto.fit/exercises/single-leg-romanian-deadlift/) — Intermediate ## Quick answers ### What muscles does the Single Dumbbell Romanian Deadlift work? Primary: Hamstrings 9/10, Glutes 8/10. Also works: Hip adductors 4/10, Calves 3/10. ### When should I do the Single Dumbbell Romanian Deadlift in a workout? Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest. ### How many sets and reps of the Single Dumbbell Romanian Deadlift? Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve. ### What can I do instead of the Single Dumbbell Romanian Deadlift? Barbell: Zercher Good Morning, Landmine Romanian Deadlift. Weight plates: Plate Romanian Deadlift, Plate Good Morning. No equipment: Bodyweight Good Morning, Figure Four Glute Bridge. Resistance bands: Resistance Band Pull Through, Single Leg Resistance Band Romanian Deadlift. ### What is an easier version of the Single Dumbbell Romanian Deadlift? Feet Elevated Dumbbell Glute Bridge (Beginner), Feet Elevated Glute Bridge (25% of bodyweight). ### What is a harder version of the Single Dumbbell Romanian Deadlift? Dumbbell Romanian Deadlift (Beginner), Single Leg Romanian Deadlift (Intermediate). 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