Curated Routine

How to do a ROMANIAN DEADLIFT (dumbbell), variations, muscles worked

General Training

How to do a ROMANIAN DEADLIFT (dumbbell), variations, muscles worked is a curated workout routine with 3 ordered actions and 3 timestamped video clips. Start with Dumbbell Romanian Deadlift and Single-Leg Dumbbell RDL (Contralateral). Review the available targets, sets, coaching cues and rest for each action. Selected clips total 2 min 3 sec; rest is listed per action.

Clip time: 2 min 3 sec3 actionsSingle training session

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Action Sequence

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0:00 / 1:15
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Original video
1

Dumbbell Romanian Deadlift

Sets: 1Rest: 1 minEst. duration: 1 min 15 sec

Starts from a standing position with heels under hips and dumbbells held at hip level. Maintain soft knees, brace abs, keep chest proud, and drag dumbbells down thighs with a flat back. No set, rep, or rest prescription is stated in the source tutorial; 1 set and 60 seconds rest are app defaults.

Key points

  • Stand with heels under hips and dumbbells at hip level
  • Keep a slight bend in your knees throughout the movement
  • Squeeze chest to the ceiling and brace your abdominals
  • Drag dumbbells close to thighs with straight arms and a flat back
  • Lower until you feel a stretch in the hamstrings without rounding the back
  • Keep neck neutral, looking slightly downward in the bottom position

Common mistakes

Chest caving and upper back rounding as you bend at the hips; bending the knees excessively during the downward phase.

0:00 / 0:30
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2

Single-Leg Dumbbell RDL (Contralateral)

Sets: 1Rest: 1 minEst. duration: 30 sec

Hold the dumbbell in the hand opposite the standing/working leg. The extended opposite arm and dumbbell position act as a counterbalance. No set, rep, or rest prescription is stated in the source tutorial; 1 set and 60 seconds rest are app defaults.

Key points

  • Hold dumbbell in the hand opposite the working leg
  • Extend the non-holding arm out to the side for balance
  • Hinge at hips, reaching the non-working leg toward the back wall
  • Keep torso and elevated leg moving together as a single unit
  • Maintain a slight bend in the stance knee

Common mistakes

Letting the torso twist or separating torso movement from the rear leg hinge.

0:00 / 0:18
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3

Single-Leg Dumbbell RDL (Ipsilateral)

Sets: 1Rest: 1 minEst. duration: 18 sec

Hold the dumbbell on the same side as the working leg. This variation is significantly more challenging for balance and demands higher core activation. No set, rep, or rest prescription is stated in the source tutorial; 1 set and 60 seconds rest are app defaults.

Key points

  • Hold dumbbell on the same side as the working leg
  • Hinge at the hip while keeping the rear leg and torso in one straight plane
  • Brace core tightly to resist rotational forces and maintain stability

Common mistakes

Losing balance due to lack of core bracing and uneven weight distribution.

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