Skip to main content

The Better Me

Exercise atlas

Dumbbells exercise

Dumbbell Romanian deadlift

Lift resistance from a hip-hinged position by extending the hips and knees. Push the hips backward while lowering the dumbbells along the legs, then extend the hips.

Open in atlas
Movement
Hip hinge
Difficulty
Intermediate
Mechanics
Compound
Posture
Standing

Muscles involved

Equipment and setup

Required: Pair of dumbbells.

  • Place the resistance close to the body.
  • Brace with a neutral spine.

How to perform the movement

  1. Push through the floor and extend the hips.
  2. Stand tall without leaning backward.
  3. Return by hinging at the hips.

Technique cues

  • Keep the load close.
  • Move the torso and hips together.

Interactive preview

Movement guide

Rest position preview for Dumbbell Romanian deadlift

Inspect dumbbell romanian deadlift in 3D

Play the movement and change the camera angle.

Related exercises

Barbell deadliftBarbell · Hip hingeOpen guideKettlebell deadliftKettlebell · Hip hingeOpen guideRoman-chair back extensionBench · Hip hingeOpen guideFloor supermanBodyweight · Hip hingeOpen guideBodyweight squatBodyweight · SquatOpen guideGoblet squatDumbbells · SquatOpen guide