How to do Dumbbell Romanian Deadlift
- Main muscle
- Hamstrings
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Strength
Secondary muscles
How to do it
- 1
Grasp a couple of dumbbells holding them by your side at arm's length.
- 2
Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- 3
Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
- 4
Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
- 5
Repeat for the recommended amount of repetitions.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Full Body 3 Days (Beginner)
For new or returning gym-goers. Every session covers legs, push, pull and core with different movements on each of the three days. Sessions take 45-60 minutes.
Muscle gain · Beginner · Gym · 3 days a week · 8 weeks
- Workout program
Metabolic Circuit 3 Days
Each day is a six-station circuit with short transitions and 90 seconds between rounds. Heart rate stays high while muscle is maintained. Pair with a calorie deficit for fat loss. Sessions take 35-45 minutes.
Fat loss · Intermediate · Gym · 3 days a week · 6 weeks
- Workout program
Hybrid Cardio + Strength 4 Days
Two full-body strength days, one interval day and one long steady cardio day. Builds conditioning and endurance without losing muscle. Also fits members preparing for runs or hiking events.
Endurance · Beginner · Gym · 4 days a week · 8 weeks
- Workout program
Hamstring, Core & Mobility Support
Two short add-on sessions a week (25-30 min) alongside a main plan. Strengthens hamstrings, hips and core and opens up hip and shoulder mobility. For desk workers and members with tight hamstrings or a sensitive lower back.
General health · Beginner · Minimal equipment · 2 days a week · 6 weeks