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Explore/Hamstrings

Dumbbell Romanian Deadlift

Also called Dumbbell RDL

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Hamstrings

Also glutes, lower back

You need

Dumbbells

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Dumbbells in front of your thighs
  2. 2Push your hips back as the dumbbells slide down your legs
  3. 3Stop at a deep hamstring stretch

Most common mistake

Squatting the weight down instead of hinging.

Watch a demo
A
For hamstrings
#5 of 18
See the full list →
Research
81
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tension · 35%4/5
Loaded stretch · 25%5/5
Progression · 20%4/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • SSeated Leg CurlMachine
  • SStanding Leg CurlMachine
  • ALying Leg CurlMachine
  • AB-Stance Romanian DeadliftDumbbell

Takes

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