Legs · Dumbbell
Dumbbell Romanian Deadlift
How to do the dumbbell romanian deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
See it in motion
How to do it
Stand holding dumbbells at your sides. Hinge at the hips to lower the dumbbells in front of you while keeping your back straight. Return to standing by squeezing your glutes and hamstrings.
- 1Feel a stretch in your hamstrings as you hinge at the hips
- 2Keep your knees soft and your back flat
- 3Squeeze your glutes at the top of each rep
Common mistakes
- Don't round your upper back or shoulders
- Avoid shifting your weight onto your toes
- Don't hyperextend your hips at the top
Muscles worked
The dumbbell romanian deadlift mainly works the hamstrings and glutes, with the lower back, calves, and quads assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- CalvesSupport
- QuadsSupport
Kovo programs the dumbbell romanian deadlift for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the leg curl
- How to do the glute ham raise
- How to do the lying leg curl
- How to do the nordic curl
- How to do the romanian deadlift
- How to do the seated leg curl
Last reviewed April 2026.