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Dumbbell Romanian Deadlift (Two Hands)
A bilateral hip hinge exercise using one dumbbell held in both hands, targeting the hamstrings and glutes to build posterior chain strength and hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Traps, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Semitendinosus, Biceps Femoris
Glutes
8/10Glute Max
Lower Back
7/10Erector Spinae
Traps
3/10Mid Traps
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use longer rest for heavy strength sets, shorter rest for lighter hypertrophy work.
How to Perform
Stand tall, holding one dumbbell horizontally across your body with both hands in front of your thighs. Keep a slight, consistent bend in your knees and brace your core.
- Initiate the movement by pushing your hips straight backward, maintaining a straight back.
- Slowly lower the dumbbell toward the floor while keeping it close to your legs.
- Continue lowering until you feel a deep stretch in your hamstrings.
- Drive your hips forward powerfully to stand back up to the starting position.
- Squeeze your glutes briefly at the top of the movement to complete the rep.
Coaching Tips
Form Cues
- Hips back, not down.
- Maintain soft knees.
- Keep back flat.
- Dumbbell close to legs.
- Squeeze glutes at top.
Breathing
Inhale deeply and brace your core as you hinge down; exhale as you drive your hips forward and return to the starting position.
Tempo
3-0-1
Range of Motion
Lower the dumbbell until it reaches mid-shin or just below the knees, provided your lower back remains flat and neutral.
Safety
Safety Notes
- Focus on the hip hinge motion, not simply lowering the weight.
- Stop the descent immediately if your lower back starts to round.
- Use moderate weight to ensure technique is maintained throughout the set.
Spotting
Not recommended; use lighter weight or safely drop the dumbbell if needed.
Common Mistakes
- Rounding the lower back.
- Bending the knees excessively.
- Letting the weight drift forward.
- Lifting with the shoulders.
When to Avoid
- Acute low back injury or pain.
- Severe hamstring flexibility restrictions.
Flexibility Needed
- Adequate hamstring flexibility.
- Good hip flexion range of motion.
Build Up First
- Competency in the basic hip hinge movement.
Also known as
Single Dumbbell RDL, Two Hand Dumbbell RDL, Dumbbell RDL
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