Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Dumbbell romanian deadlift

Intermediate

Dumbbell romanian deadlift is a compound dumbbell exercise for the glutes, also working the hamstrings and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsLower back

Equipment
Dumbbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. 2Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
  3. 3Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
  4. 4Repeat for the desired number of repetitions.

What to do instead

  • Barbell romanian deadliftBarbell
  • Barbell deadliftBarbell
  • Dumbbell deadliftDumbbell
  • Dumbbell single leg deadliftDumbbell
  • Dumbbell stiff leg deadliftDumbbell
  • Rear decline bridgeBodyweight

Easier variations

  • Dumbbell deadliftDumbbell
  • Smith deadliftSmith machine
  • Band stiff leg deadliftResistance band
  • Band straight back stiff leg deadliftResistance band

Harder variations

  • Barbell single leg deadliftBarbell
  • Barbell one arm side deadliftBarbell
  • Dumbbell single leg deadliftDumbbell
  • Dumbbell single leg deadlift with stepbox supportDumbbell
Logged today · 2 min restDumbbell romanian deadlift

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight