Single Dumbbell Romanian Deadlift — how to, muscles worked, alternatives

How to do the Single Dumbbell Romanian Deadlift

Stand with feet hip-width apart, one dumbbell at your thighs in both hands.
Bend your knees slightly and push your hips back, keeping the dumbbell close.
Lower the dumbbell along your legs until you feel a stretch in your hamstrings.
Push through your feet and squeeze your glutes to return to the start.

Full technique — 7 steps

Stand tall with feet hip-width apart, holding one dumbbell by the handle with both hands at your thighs.
Set a slight knee bend, pull your shoulders back, and keep the dumbbell close to your legs.
Tighten your stomach and hinge by pushing your hips straight back without squatting down.
Lower the dumbbell 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 dumbbell back up.
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

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

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 25% of bodyweight
Easier Feet Elevated Dumbbell Glute Bridge Beginner
This exercise Single Dumbbell Romanian Deadlift Beginner
Harder Dumbbell Romanian Deadlift Beginner
Harder Single Leg Romanian Deadlift Intermediate

Too hard for now? Start with the Feet Elevated Dumbbell Glute Bridge.

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.