Hamstrings
Dumbbell Romanian Deadlift
The Dumbbell Romanian Deadlift is a strength exercise with dumbbells for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 22%, hamstrings (biceps femoris) 22% and hamstrings (semitendinosus/-membranosus) 18%.
Also known as: db rdl
How to do it
- Hold a dumbbell in each hand in front of your thighs, palms facing you.
- Stand with the feet hip-width and unlock the knees slightly.
- Push the hips back and slide the dumbbells down the front of the legs.
- Stop when you feel a strong stretch in the hamstrings, usually around mid-shin.
- Drive the hips forward and squeeze the glutes to stand tall.
Tips
- Keep the dumbbells touching or almost touching the legs the whole way.
- Think of the movement as hips back, not chest down.
Common mistakes
- Bending the knees more and turning it into a squat.
- Letting the dumbbells hang far in front of the legs.
- Rounding the back to go lower.
Muscles worked by the Dumbbell Romanian Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Dumbbell Romanian Deadlift alternatives
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Frequently asked questions
What muscles does the Dumbbell Romanian Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and adductors assist.
Is the Dumbbell Romanian Deadlift good for beginners?
The Dumbbell Romanian Deadlift is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Dumbbell Romanian Deadlift?
For example the Band Romanian Deadlift, Cable Romanian Deadlift and Hip Hinge. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Romanian Deadlift harder?
Add weight or reps, or move on to the Snatch Grip Romanian Deadlift and Single Leg Barbell Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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