Exercise library
Hamstrings
Dumbbell Romanian Deadlift
- Primary muscle
- Hamstrings
- Also works
- Glutes, Back
- Equipment
- Dumbbell
- Movement pattern
- Hinge
- Role in a program
- Primary
How to do it
Hold a dumbbell in each hand in front of your thighs and hinge at the hips. Lower the weights along your legs until you feel a hamstring stretch, then drive the hips forward to stand tall.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the hamstrings — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- B-Stance Dumbbell Romanian DeadliftDumbbellHinge
- Single-Leg Dumbbell Romanian DeadliftDumbbellHinge
- Band Leg CurlBandHinge
- Barbell Good MorningBarbellHinge
- Barbell Romanian DeadliftBarbellHinge
- Barbell Stiff-Leg DeadliftBarbellHinge
No-equipment alternatives
Training at home or on the road — bodyweight options for the hamstrings: