Dumbbell Romanian deadlift
Keep the dumbbells or kettlebell close to your legs and feel your hamstrings.
Muscles worked · Primary
HamstringsGlutes
Secondary
Lower backUpper back
Equipment
Dumbbells
Updated: September 26, 2026
How to do it, step by step
- Stand holding a dumbbell in each hand, or one kettlebell with both hands, in front of your thighs.
- Soften your knees and keep them fixed.
- Push your hips back and slide the weight down your legs with a flat back.
- Lower until you feel a hamstring stretch, then drive your hips forward to stand.
Common mistakes
- Rounding your back.
- Letting the weight drift away from your legs.
- Bending your knees too much and turning it into a squat.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.