Dumbbell Romanian Deadlifts


All Workout Routines: Muscle Building | Strength Training | Weight Loss Arm | Bicep | Tricep | Back | Chest | Leg | More!

Dumbbell Romanian Deadlifts

This Leg Exercise is the Dumbbell Exercise variation of the Romanian Deadlift. It works all the Muscles of the Legs as well as your Back

Welcome to our Dumbbell Romanian Deadlifts Exercise Instruction Guide! 

On this page you’ll learn how to do this version of deadlifts using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Leg Exercises so you can immediately add to your Leg Workouts.

Have you checked out our list of the Best Leg Exercises? How about our Best Back Exercises? See if this deadlifts variation made either list!

Exercise Summary

Exercise Name: Dumbbell Romanian Deadlifts
Main Muscle: Hamstrings
Secondary Muscle(s): Calves, Forearms, Glutes, Lower Back, Upper Back
Exercise Type: Compound, Pull
Equipment Required: Dumbbell

Exercise Description and Instruction:

Dumbbell Romanian Deadlifts are one of our deadlifts variations (hence the name). During the lift, you will lower the dumbbells to the top of your shins rather than all the way to the floor like you do during the Dumbbell Deadlift.Also, you will only slightly bend your knees rather than bending to a ninety (90) degree angle.

Generally, deadlifts are one of the best exercises to lose weight or gain muscle mass. However, like most Dumbbell Exercises, you are limited in the amount of weight you can use during this lift. Therefore, this exercise will not be as effective for gaining muscle mass. Instead, use Dumbbell Romanian Deadlifts inFat Loss Workouts and the Barbell Romanian Deadlift in either Muscle Building Workouts or Fat Loss Workouts

To see the rest of the best exercises for these fitness goals, view all of our Fat Burning Exercises and Strength Training Exercises.

To Perform This Exercise:

  1. Put a pair of dumbbells on the ground in front of you horizontally and grasp the dumbbells with an overhand, shoulder width grip. You should be standing with a shoulder width or slightly narrower stance.
  2. Bend your knees slightly, keeping your hips and back straight and lift the weight straight up concentrating on using your hips as you stand.
  3. When standing, the weights should be resting against your thighs. This is the starting position.
  4. Lower the dumbbells by pushing your hips back and maintaining a slight bend in the knees unlike when squatting or performing regular deadlifts. You will lower the dumbbells to a position just below your knees rather than all the way to the floor. Your back should be straight and nearly parallel to the floor at the lowest position.
  5. Return to the standing position by maintaining a slight bend in your knees and keeping your hips and back straight as you lift the weight straight up. Concentrate on using your hips and legs as you stand.
  6. Repeat for the recommended amount of repetitions.


  1. This is not an exercise that is recommended for people with lower back problems.
  2. Do not increase the weight on this exercise until you have mastered the correct form.
  3. Look forward and keep your chest up throughout the exercise making sure you do not round your back as you move the torso.
  4. Jerking motions or using too much weight should be avoided and are especially dangerous.

Other Popular Leg Exercises:

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

Other pages of Interest:

Now that you’ve seen the Romanian Deadlifts, view our Leg Exercises page, which links directly to our Hamstring Exercises as well as our Calf Exercises, Glute Exercises and Quadriceps Exercises.

Also make sure to check out our Lower Back Exercises.

Finally, if you found this page of interest, check out these related pages:

  • Best Leg Exercises and Best Back Exercises
  • Weight Training Exercises Main Page
  • Compound Exercises
  • Dumbbell Exercises
  • Fat Loss Workouts and Muscle Building Workouts

You’ve seen the Leg Exercises. Now access the Workout Routines. 
Start at our Home Page.

Rate article