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The Dumbbell Romanian Deadlift is a lower body exercise that primarily targets the hamstrings but also works the forearms, glutes and lower back. This is a compound exercise which is well suited to intermediate lifters.



  • Stand up holding a pair of dumbbells and rest them on your thighs. Stand with your legs shoulder width apart and knees slightly bent.
  • Push your hips backwards and lower the dumbbells keeping them close or in contact with the front of your legs at all times.
  • Go as low as you can go without arching your back – you must maintain a neutral spine (back flat) throughout. When you feel a slight stretch in your hamstrings, stand back up to the start position by pushing your hips forwards and squeezing your hamstrings.

Leg Muscle Diagram.

Leg Muscles