WhatWorksWhat.
Hamstrings

Dumbbell Romanian Deadlift

Same as a barbell RDL with fewer setup constraints - great for high reps.

Complexity · Mediumhypertrophybeginner+Dumbbells
Check Your Form
  • Glutes
  • Hamstrings
  • Hamstrings - Deep inner hamstring
  • Hamstrings - Inner hamstring
  • Hamstrings - Outer hamstring
  • Lower back
  • Outer hamstring
  • Inner hamstring
  • Deep inner hamstring

PrimarySecondary

What it hits

Parts of the target muscle.

  • Outer hamstring

    Hit

    Biceps femoris.

  • Inner hamstring

    Hit

    Semitendinosus.

  • Deep inner hamstring

    Hit

    Semimembranosus - sits underneath the inner hamstring.

The movement

Get it right, not roughly right.

Optimal form

6:21· Jeff Nippard

HOW TO DO ROMANIAN DEADLIFTS (RDLs): Build Beefy Hamstrings With Perfect Technique

Hinge bottom

Lockout

Dumbbells at the front of the thighs. Soft knee bend, locked. Hinge at the hip - push the hips back. Dumbbells slide down the front of the legs. Stretch hits hamstrings, then drive the hips forward.

Common mistakes

  • Squatting it down by bending the knees.
  • Going past the hamstring stretch.

Where you should feel it

Same as a barbell RDL with fewer setup constraints - great for high reps.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains hamstrings. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Single-leg dumbbell RDL

    One leg, one dumbbell.

    100% on target

    On target

    Same target, minor adjustment.

  • Suitcase dumbbell RDL

    Dumbbells at the sides.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes