Strength

Dumbbell Romanian Deadlift

by Jace

The classic hinge: loads the back of the legs and hips through a long, controlled stretch.

How to do it

  1. Stand with dumbbells in front of the thighs, knees softly bent.
  2. Push the hips back and let the weights slide down the legs, back long.
  3. Stop when you feel a stretch behind the thighs — not when the back rounds.
  4. Stand up by driving the hips forward and breathing out at the top, finishing tall without leaning back.
Barbell DeadliftHamstrings · Intermediate · 3 × 5Single-Leg Romanian DeadliftHamstrings · Intermediate · 3 × 8Standing Hip HingeHamstrings · Beginner · 1 × 10Dumbbell Hip ThrustGlutes · Beginner · 3 × 12Lying Leg CurlHamstrings · Beginner · 3 × 12Seated Leg CurlHamstrings · Beginner · 3 × 12

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Dumbbell Romanian Deadlift — how to do it, muscles worked · Sport AI