How to do the dumbbell romanian deadlift

Step by step

1. Grab a pair of dumbbells and stand tall.
2. Position the weights in front of your hips with your palms facing your body.
3. Bring your shoulders back, position your feet a few inches apart, and take a breath.
4. Lean your torso forward by hinging at the hip. Your back should remain neutral, and you should feel a stretch in your posterior thigh muscles.
5. Lower the dumbbells in a straight line until they are below knee level.
6. Extend your hips forward and exhale.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell romanian deadlift

• Dumbbell Only Full Body3 × 10
• 6-Week Mass Builder3 × 12
• 8-Week Upper Body Emphasis3 × 12
• 6-Week Shred3 × 15
• Hourglass3 × 10
• Toned & Lean3 × 12
• Posture Builder3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.