Which muscles does the romanian deadlift (dumbbell) work?

The romanian deadlift (dumbbell) mainly works your hamstrings and glutes. It also involves your lower back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the romanian deadlift (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Romanian Deadlift (Dumbbell): how to do it and muscles worked

The romanian deadlift (dumbbell) mainly works your hamstrings and glutes, with help from your lower back. You need dumbbells.

Muscles worked

Main

Helping

Lower back

How to do the romanian deadlift (dumbbell)

1
Stand holding a dumbbell in each hand in front of your thighs, palms facing you, feet hip width apart and knees slightly bent.
2
Push your hips back and lower the dumbbells along your legs until you feel a strong hamstring stretch, around mid shin. Drive your hips forward to stand tall.
3
Take about three seconds to lower while breathing in, and breathe out as you rise. Keep your back flat and your shoulders back.

Form tip: Keep the dumbbells close to your legs and never round your back to reach lower.

Common questions

Which muscles does the romanian deadlift (dumbbell) work?: The romanian deadlift (dumbbell) mainly works your hamstrings and glutes. It also involves your lower back.
What equipment do I need for the romanian deadlift (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the romanian deadlift (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More hamstrings exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.