Dumbbell Romanian Deadlift

The most common mistake is turning this into a squat — bending the knees and dropping straight down instead of hinging back at the hips. Keep a soft bend in your knees and push your hips backward as the dumbbells slide down your thighs, chest staying up and spine long. Lower until you feel a firm stretch through your hamstrings, usually somewhere around shin height, then drive your hips forward to stand back up. The dumbbells should stay close to your legs the entire time — if they swing forward, you've lost the hinge.

PLANS THAT USE IT 8

Dumbbell Push / Pull / Legs — Home (V1)3× / week · beginner

Dumbbell Push / Pull / Legs — Hypertrophy (V2)3× / week · intermediate

Dumbbell Upper / Lower — Balanced (V1)2× / week · beginner

Dumbbell Full Body — Strength (V1)2× / week · beginner

Dumbbell Bro Split — Classic (V1)5× / week · beginner

Dumbbell Bro Split — Hyper (V2)4× / week · intermediate

Dumbbell Full Body — Total (V2)2× / week · intermediate

Dumbbell Upper / Lower — Density (V2)2× / week · intermediate