Exercise
Dumbbell Romanian Deadlift
Also known as: db rdl, dumbbell rdl, romanian deadlift dumbbells
Dumbbell Romanian Deadlift is a compound exercise for the hamstrings. Main target: semitendinosus & semimembranosus. Also works: gluteus maximus, lower back and forearm flexors. Equipment: dumbbell.
Muscles worked
How to do it
- Stand tall holding dumbbells in front of your thighs, feet hip-width apart, knees slightly bent.
- Push your hips back and lower the dumbbells along your legs, keeping your back flat.
- Lower until you feel a strong stretch in the hamstrings, typically at mid-shin level.
- Drive the hips forward to return to standing, squeezing the glutes at the top.
Similar exercises
Stiff-Legged Dumbbell Deadlift
Dumbbell
Biceps femoris
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Split Squat with Dumbbells
Dumbbell
Gluteus maximusVastus medialis
Dumbbell Clean
Dumbbell
Biceps femoris
Dumbbell Squat
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Dumbbell Step Ups
Dumbbell
Gluteus maximusVastus lateralis
Alternatives with other equipment
Seated Leg Curl
Machine
Semitendinosus & semimembranosus
Band Stiff-Leg Deadlift
Bands
Semitendinosus & semimembranosus
Smith Machine Good Morning
Smith machine
Semitendinosus & semimembranosus
Romanian Deadlift
Barbell
Biceps femorisSemitendinosus & semimembranosusGluteus maximus
Lying Hamstring
Other
Biceps femorisSemitendinosus & semimembranosus
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
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