A variation of the Romanian deadlift using dumbbells, allowing for a greater range of motion and unilateral balance.
- +Works hamstrings, glutes, and lower back
- +Can be done anywhere with dumbbells
- +Easier on the lower back than barbell versions
- –Requires good balance and control
- –Can be challenging for grip strength
This exercise targets:
Hamstrings
Hamstrings
Adductors
–
Glutes
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand hip-width, hold dumbbells at thighs, palms facing in, knees softly bent
- Set posture: chest tall, shoulders back and down, brace core, neutral spine, eyes forward
- Hinge at the hips; push hips back like closing a door; keep dumbbells close to your legs
- Keep shins vertical and weight on midfoot/heels; don’t let knees travel forward
- Lower until you feel a hamstring stretch or dumbbells reach mid‑shin; back stays flat
- Drive hips forward to stand; squeeze glutes at the top without leaning back
- Move slow and controlled; avoid rounding, shrugging, or letting the dumbbells drift away