How to Do the Dumbbell Romanian Deadlift: Form, Starting Weight, Sets
The Dumbbell Romanian Deadlift is a dumbbell exercise that mainly works your hamstrings. Beginners start with 3 sets of 8–12 reps and add 2 kg once every set hits the target.
Form in 3 steps
- Stand with your feet hip-width apart and a dumbbell in each hand. Bend your knees just slightly and open up your chest.
- Push your hips back and hinge forward, keeping the dumbbells close enough to brush your thighs.
- Breathe in and lower until you feel a stretch in your hamstrings. Breathe out and push your hips forward to stand up.
Common mistakes
- Rounding your back on the way down: this puts more stress on your lower back. Keep your back straight and only go as low as you can.
- Letting the dumbbells drift away from you: your lower back ends up carrying the load. Keep the weights close to your thighs.
- Bending your knees a lot so it turns into a squat: your hamstrings do less. Keep the same knee bend you started with.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 14kg |
| 60 kg woman, beginner | 8kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 2 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your lower back bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Dumbbell Romanian Deadlift to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Dumbbell Romanian Deadlift?
DailyFit starts beginners at about 20% of body weight (65% of that for women). That is about 14 kg for a 70 kg man and 8 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
How low should I go on a Romanian deadlift?
Your range ends where you feel a good stretch in your hamstrings while your back stays straight. That's usually around just below the knee, but it's different for everyone. If your lower back hurts, stop and see a professional. When you pick lower back as a problem area, DailyFit takes this exercise out of your routine.
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