Dumbbell Romanian Deadlift
Auto DetectedA hip hinge exercise using dumbbells that targets hamstrings, glutes, and lower back to build posterior chain strength and hypertrophy; emphasizes controlled eccentric loading for functional power.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Adductors, Traps, Forearms, Abs
Accessory Muscles
Calves
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Adductors
4/10Adductor Longus, Adductor Magnus
Traps
3/10Upper Traps
Forearms
3/10Flexors
Abs
3/10Rectus Abdominis
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds • Longer for heavier sets
How to Perform
Stand with feet hip-width apart, holding a dumbbell in each hand in front of thighs, knees slightly bent, core braced, and shoulders back.
- Push hips back to initiate hinge, keeping back flat.
- Lower dumbbells along legs toward mid-shins, feeling hamstring stretch.
- Maintain slight knee bend without increasing it.
- Drive hips forward to stand up, squeezing glutes at top.
- Keep dumbbells close to legs throughout.
- Avoid rounding back or hyperextending at top.
Coaching Tips
Form Cues
- Hinge at hips
- Back flat always
- Knees soft
- Squeeze glutes top
- Weights stay close
- Core tight
Breathing
Inhale as you lower the weights, brace core, and exhale as you drive hips forward to stand.
Tempo
3-0-1
Range of Motion
From upright position to dumbbells at mid-shin level or maximal hamstring stretch without back rounding; torso near parallel to floor.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Use light weights to master form
- Stop at first sign of back strain
- Maintain neutral spine throughout
- Warm up hips and hamstrings
- Consult professional with injury history
Spotting
Spotting not typically required; use safety pins in rack if available for heavy sets, assist by supporting dumbbells during descent if needed.
Common Mistakes
- Rounding lower back
- Bending knees too much
- Swinging weights
- Hyperextending spine
- Letting dumbbells drift away
- Locking knees
When to Avoid
- Acute lower back injury
- Herniated disc
- Hamstring strain
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder flexibility for grip
- Ankle dorsiflexion for stability
Build Up First
- Mastery of bodyweight hip hinge
- Proper deadlift form basics
- Core bracing technique
Also known as
Dumbbell RDL, DB Romanian Deadlift, Dumbbell Hip Hinge Deadlift
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