Romanian Deadlift (Dumbbell)
Trains the hamstrings, with help from the glutes. You need a dumbbell. 4 of our free programs use it, across 14 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Romanian Deadlift (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
4of our 50 programs use it
2×12–15the shape they run most (8 sessions)
1:15typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 60-Day Cut | Full Body A | 2×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell + Bench Full Body | Full Body A | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell Only Full Body | Full Body A | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout A — Phase 1 | 3×10–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Romanian Deadlift (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Romanian Deadlift (Dumbbell) trains
Technique
How to do the Romanian Deadlift (Dumbbell)
- Stand with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip (palms facing your thighs). Keep your arms straight and the dumbbells close to your body.
- Hinge at the hips, pushing your hips back and lowering the dumbbells towards the floor. Keep a slight bend in your knees and maintain a neutral spine.
- Lower the dumbbells until the dumbbells reach just under your knees or until you feel a stretch in your hamstrings.
- Push through your heels to extend your hips and return to the starting position, bringing the dumbbells back to your thighs. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Focus on hinging at the hips rather than bending at the waist.
- Keep the dumbbells close to your body throughout the movement for better control.
- Maintain a slight bend in your knees to reduce stress on your lower back.
Substitutes
Swap Romanian Deadlift (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Romanian Deadlift (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.