Exercise guide
Dumbbell Romanian deadlift
Works your hamstrings and glutes, with help from your lower back. Dumbbells. Beginner friendly.
The animated demo for this exercise is in the members’ area.
Main muscleshamstrings and glutes
Helperslower back
EquipmentDumbbells
LevelBeginner friendly
In your plan3 sets of 8-12 reps
Rest2 minutes
How to do it
- Stand holding a dumbbell in each hand in front of your thighs, knees soft.
- Push your hips back for 2 seconds, keeping the dumbbells close to your legs and your back flat.
- Stop when you feel a strong stretch in your hamstrings.
- Drive your hips forward to stand tall.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
Swap it for one of these.
Machine taken, or different kit? These train the same muscles, so your plan stays on track.
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No card needed. 18+ only.