Step by step
- Stand with a dumbbell in each hand in front of your thighs.
- With your knees almost straight, push your hips back and lower the dumbbells close to your legs.
- Go down until you feel your hamstrings stretch, back straight.
- Rise by driving your hips forward.
Tip: It's a good way to learn the hip hinge before the barbell Romanian deadlift.
Common mistakes
Lower only as far as you keep your back straight.
Keep a slight bend.
Keep them close to your legs.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Romanian or stiff-leg?
They're very similar: in the stiff-leg version your knees bend even less.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add stiff-leg dumbbell deadlift to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.