Dumbbell Romanian Deadlift (RDL)

How To Do A Dumbbell Romanian Deadlift Correctly

The dumbbell romanian deadlift, also known as the dumbbell RDL, is an excellent leg exercise that primarily targets your hamstrings and glutes.

To get started:

1. While standing with a hip width stance, hold a pair of dumbbells in front of your thighs with an overhand grip.
2. With your knees slightly bent and unlocked, keep your core contracted as your begin by first bending at the hips as you push your butt back, then lowering your torso until it’s almost parallel to the ground, while maintaining a flat back and a neutral neck.
3. Once your lower back begins to round, do not go any further.
4. Ensure you keep the dumbbells close to your legs as you slowly lower them, then contract your hamstrings and glutes to raise the dumbbells back to the starting position.
5. Repeat for reps.

Primary Muscles Worked

Deadlift Exercise Variations

• Barbell Deadlift
• Dumbbell Deadlift
• Cable Stiff Leg Deadlift With Dual Hook Straight Bar