How to Do Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift is a hamstrings exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Also known as Dumbbell RDL.

Primary muscle

Hamstrings

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Romanian Deadlift

  1. 01Hold dumbbells against the thighs with a pronated grip and stand with feet hip-width apart.
  2. 02Soften the knees slightly and shift the hips backward until the weights reach mid-shin height.
  3. 03Maintain a flat back and keep the dumbbells tracking close to the legs throughout the descent.
  4. 04Drive the hips forward to return to a standing position and squeeze the glutes at the top.
  5. 05Inhale on the way down and exhale forcefully as the hips lock out.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Romanian Deadlift

Primary Stabiliser Inactive

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Primary movers

  • Hamstrings Bends the knee and extends the hip.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the dumbbells drift away from the shins, squeeze the armpits to engage the lats and pull the weights closer to the body.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Romanian Deadlift questions

What muscles does Dumbbell Romanian Deadlift work?

Dumbbell Romanian Deadlift is catalogued as a hamstrings exercise in A90 Training Club, with the hamstrings as its primary muscle group.

How do you do Dumbbell Romanian Deadlift correctly?

Hold dumbbells against the thighs with a pronated grip and stand with feet hip-width apart. Soften the knees slightly and shift the hips backward until the weights reach mid-shin height. Maintain a flat back and keep the dumbbells tracking close to the legs throughout the descent. Drive the hips forward to return to a standing position and squeeze the glutes at the top. Inhale on the way down and exhale forcefully as the hips lock out.

What is the A90 coach tip for Dumbbell Romanian Deadlift?

If the dumbbells drift away from the shins, squeeze the armpits to engage the lats and pull the weights closer to the body.

Is Dumbbell Romanian Deadlift suitable for beginners?

Dumbbell Romanian Deadlift is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Romanian Deadlift?

Dumbbell Romanian Deadlift uses dumbbell.

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