Strength exercise

# Dumbbell Romanian deadlift

A hip hinge holding a dumbbell in each hand. A slow lower builds strength through the hamstrings, glutes, and the muscles along the spine.

Also called: dumbbell RDL, DB RDL

- **Type:** Strength

- **Equipment:** Band or dumbbells

- **Area:** Lower back

- **Level:** Advanced

- **Starting dose in Remedy:** 3 sets of 10, lowering over 3 seconds

## How to do it

- Stand tall holding a dumbbell in each hand in front of your thighs.
- Soften your knees and hinge at the hips, sliding the weights down close to your legs.
- Take about three seconds to lower, keeping your back long.
- When you feel a strong hamstring stretch, usually around mid-shin, drive your hips forward to stand.

## Form cues

- Hinge with a long back.
- Lower for 3 seconds, then stand.
- The last two reps should feel hard.

## Common mistakes

- Letting the dumbbells drift away from your legs.
- Rounding the back at the bottom to go lower.

## Easier and harder versions

- **Easier:** [Banded Romanian deadlift](https://remedyrecoveries.com/exercises/banded-romanian-deadlift)

- **Harder:** [Kettlebell deadlift](https://remedyrecoveries.com/exercises/kettlebell-deadlift)

## Why it helps a sore back

It is one of the main loaded hinges in Remedy’s later weeks for people with dumbbells.

## How Remedy uses it

In the app it is called **Dumbbell Romanian Deadlift**. Remedy is more likely to pick it if you say your back is bothered by bending or lifting or working out. A typical starting dose is 3 sets of 10, lowering over 3 seconds, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.

## More strength exercises

[Strength

### Kettlebell deadlift

Lifting a kettlebell from the floor between your feet using a hip hinge.
Gym · Advanced](https://remedyrecoveries.com/exercises/kettlebell-deadlift)
[Strength

### Bodyweight squat

A controlled squat with no load.
No equipment · Beginner](https://remedyrecoveries.com/exercises/bodyweight-squat)
[Strength

### Goblet squat

A squat holding one dumbbell or kettlebell at your chest.
Band or dumbbells · Intermediate](https://remedyrecoveries.com/exercises/goblet-squat)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/dumbbell-romanian-deadlift
Remedy is a fitness and wellness app, not medical care.