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Dumbbell Romanian Deadlift to High Pull
A compound dumbbell exercise combining hip hinge Romanian deadlift with explosive high pull to target posterior chain, traps, and shoulders for building strength, power, and coordination.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Hamstrings, Glutes, Traps
Secondary Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus
Glutes
9/10Glute Max
Traps
8/10Upper Traps
Lower Back
7/10Erector Spinae
Shoulders
6/10Anterior Delts
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells in front of thighs with palms facing body. Engage core, pull shoulders back, and maintain neutral spine.
- Hinge at hips, push glutes back, and lower dumbbells toward shins with slight knee bend.
- Drive hips forward explosively, extend knees and ankles to stand tall.
- Pull dumbbells vertically toward collarbone, leading with elbows high and wide.
- Lower dumbbells controlled back to thighs.
- Repeat for reps.
Coaching Tips
Form Cues
- Hinge from hips, not squat.
- Keep dumbbells close to legs.
- Lead pull with elbows.
- Brace core throughout.
- Neutral spine always.
Breathing
Inhale during hinge and lowering; exhale forcefully during hip drive and pull.
Tempo
2-0-1
Range of Motion
Lower until hamstring stretch at mid-shin with flat back; explode to full triple extension with arms parallel to ground at peak pull.
Safety
Safety Notes
- Avoid if acute lower back pain or shoulder impingement.
- Master RDL before combining.
- Use light weights initially.
- Do not force range beyond flexibility.
- Keep weights close to body.
Spotting
Spot from sides for heavy sets; assist on pull if needed, but prefer lighter loads or safeties.
Common Mistakes
- Rounding back during hinge.
- Excessive knee bend.
- Flaring elbows too early in pull.
- Not exploding from hips.
- Overarching spine at top.
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Uncontrolled hypertension
Flexibility Needed
- Hamstring flexibility for mid-shin reach
- Shoulder mobility for high pull
Build Up First
- Proficiency in Romanian deadlift
- Hip hinge mastery
- Explosive pull technique
Also known as
DB RDL to High Pull, Dumbbell RDL High Pull, Dumbbell Deadlift to High Pull
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