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Upper Legs · Dumbbell
Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back and quadriceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Lower Back · Erector Spinae
- Quadriceps · Quadriceps Femoris
How to do Dumbbell Romanian Deadlift
- Stand with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip (palms facing your thighs). Keep your arms straight and the dumbbells close to your body.
- Hinge at the hips, pushing your hips back and lowering the dumbbells towards the floor. Keep a slight bend in your knees and maintain a neutral spine.
- Lower the dumbbells until the dumbbells reach just under your knees or until you feel a stretch in your hamstrings.
- Push through your heels to extend your hips and return to the starting position, bringing the dumbbells back to your thighs. Repeat for the desired number of repetitions.
Form tips
- Focus on hinging at the hips rather than bending at the waist.
- Keep the dumbbells close to your body throughout the movement for better control.
- Maintain a slight bend in your knees to reduce stress on your lower back.
Dumbbell Romanian Deadlift alternatives
More hamstrings exercises
Dumbbell Romanian Deadlift FAQ
What muscles does Dumbbell Romanian Deadlift work?
Dumbbell Romanian Deadlift mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and gluteus maximus). The lower back and quadriceps work as secondary muscles.
What equipment do you need for Dumbbell Romanian Deadlift?
You need a dumbbell.
How many sets and reps of Dumbbell Romanian Deadlift should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Romanian Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Romanian Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Romanian Deadlift?
Other exercises for the hamstrings include Barbell Romanian Deadlift, Barbell Sumo Romanian Deadlift, Landmine Romanian Deadlift and Kettlebell Staggered Deadlift.
For developers
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