Dumbbell Romanian Deadlift

Muscles Worked

How to Perform

1. 1

   Set up for the Dumbbell Romanian Deadlift in a stable, balanced position. Ensure proper alignment before beginning.

2. 2

   Brace your core and initiate the movement through the target muscle group, not momentum.

3. 3

   Move through the full range of motion with control. Focus on feeling the working muscle contract.

4. 4

   Return to the starting position under control. Maintain tension on the hamstrings throughout.

Common Mistakes

• Rounding the lower back, which is the number-one cause of deadlift injuries. If your back rounds, the weight is too heavy or your setup needs work.

• Starting with the bar too far from your body. The bar should be over mid-foot and in contact with your shins at the start.

• Hyperextending at the top by leaning back. Stand tall and squeeze your glutes — you do not need to lean backward.

Pro Tips

• Think "hips back, not down." The RDL and stiff-leg deadlift are hip hinges, not squats. Your hips push straight back like you are closing a car door with your butt.

• Use straps if your grip gives out before your hamstrings. The target muscle should always be the limiting factor, not your forearms.

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