CompoundDumbbell
Dumbbell Romanian Deadlift
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Hold a dumbbell in each hand with palms facing your thighs
- Stand with feet hip-width apart and knees slightly bent
- Keep your back flat and chest up
- Hinge at the hips and push them back
- Lower the dumbbells down your legs until you feel a stretch in hamstrings
- Keep the dumbbells close to your legs throughout
- Feel the stretch in your hamstrings at the bottom
- Drive your hips forward to return to starting position
💡Coaching Cues
- ✓
Hinge at hips
- ✓
Back stays flat
- ✓
Dumbbells stay close to legs
- ✓
Feel hamstring stretch
- ✓
Drive hips forward
- ✓
Chest stays up
⚠️Common Mistakes
- ✗
Rounding lower back
- ✗
Bending knees too much
