Dumbbell Romanian Deadlift – Form, Tips & Video

Romanian Deadlift With Dumbbells

The Dumbbell Romanian Deadlifts exercise helps develop your posterior chain, including lower back, glutes and hamstrings. This exercise also strengthens core and develops core stability.

In this post you will find how to do a Romanian dumbbell deadlift for beginners & seniors – its correct form, proper movement, dos, don’ts, tips & video. You can watch a VIDEO demonstrating this exercise at the end of this article.

How To Do Romanian Deadlift With Dumbbells: Tips & Step-By-Step Instructions With Video

It’s very important that you do this exercise in its correct form and use proper technique to avoid lower back injury.

Start Position

Grab a dumbbell in each hand with an overhand grip. Hold the dumbbells at arm’s length in front of your thighs with palms facing thighs, and elbows pointed to your sides. Place your feet hip-width apart. Maintain your back straight all through the exercise. This is your starting position.


(i) Squeeze your shoulder blades backward and begin the movement by slowly pushing your hips back as far as you can.

(ii) Make sure your hips move back horizontally and not downwards. Maintain the neutral arch of your lower back all through the exercise. Keep the dumbbells close to your body. Allow your torso to lean forward and knees to bend slightly. Your weight should remain on your heels.

(iii) Continue pushing your butt as far back as possible, which should produce tension in your hamstrings as the dumbbells approach knee level. 

(iv) When your hips cannot do any further backward movement, pause, and then slowly drive through heels to return to the start position by extending the hips.

Romanian Dumbbell Deadlift Form Tips – Dos And Don’ts

(i) Do: Maintain dumbbells close to your body all through the movement.

(ii) Don’t: Do not round your back at any point.

(iii) Tip: If you find difficult to do deadlift exercise, begin with light load until you get comfortable with the movement. From there, you can gradually increase the weight.

(iv) Tip: This exercise is done mainly for hamstrings, and if you don’t feel stretch in your hamstrings while doing this exercise, elevate the front of your feet by half an inch to one inch.

Watch this video to learn how to do Romanian Dumbbell Deadlift Exercise Correctly:


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