Exercises / Dumbbells

How to do a romanian deadlift

Teaches you to bend from the hips, the move that protects your back for life.

HamstringsGlutesBackDumbbellsLive form check
Man
Woman
Quick answer. Do 3 sets of 8–10 reps with about 90 seconds rest. Push your hips back like closing a car door with your bum. Start with 2 × 8 kg. Go up when your back stays flat for every rep.

Setup

  1. Stand tall holding two dumbbells in front of your thighs.
  2. Feet hip-width, knees soft (slightly bent).

How to do it

  1. Push your hips back like closing a car door with your bum.
  2. Let the weights slide down close to your legs.
  3. Stop when you feel a stretch behind your legs, about mid-shin.
  4. Squeeze your glutes and stand all the way up.

Common mistakes

Sets, reps and weight for beginners

Sets3
Reps8–10
Rest90 seconds
Starting weightStart with 2 × 8 kg. Go up when your back stays flat for every rep.
MusclesHamstrings, Glutes, Back
EquipmentDumbbells

When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.

FAQ

What muscles does the romanian deadlift work?

The romanian deadlift mainly works your hamstrings, glutes, back. Teaches you to bend from the hips, the move that protects your back for life.

How many reps should a beginner do?

Start with 3 sets of 8–10 reps, resting about 90 seconds between sets. Add weight or time only when every set looks clean.

How much weight should I use for the romanian deadlift?

Start with 2 × 8 kg. Go up when your back stays flat for every rep.

What are the most common romanian deadlift mistakes?

Rounding your back to reach lower. Bending your knees into a squat. Weights drifting away from your legs. Fix them by slowing down and using a lighter weight first.

Can an app check my romanian deadlift form?

Yes. Musclo's live form check watches your romanian deadlift through your iPhone camera, counts clean reps and tells you what to fix. It runs on the phone, so no video is uploaded.

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