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Dumbbell Romanian Deadlift to Shrug
A compound hip hinge that targets hamstrings, glutes, and traps to build posterior chain strength and upper back definition; combines RDL descent with shrug at top for efficient full-body posterior work.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Traps, Glutes
Secondary Muscles
Forearms
Accessory Muscles
Abs
Popularity Score
6
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, Semimembranosus
Traps
9/10Upper Traps
Glutes
8/10Glute Max
Lower Back
6/10Erector Spinae
Forearms
3/10Flexors
Abs
2/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing thighs, knees slightly bent, chest up, core braced.
- Hinge at hips and push glutes back, keeping back straight as you lower dumbbells toward mid-shin.
- Drive hips forward and extend knees to return to standing position.
- Immediately shrug shoulders up toward ears, squeezing traps.
- Lower shoulders controlled back to neutral.
- Repeat the sequence for reps.
Coaching Tips
Form Cues
- Keep back neutral
- Hinge from hips
- Stay close to legs
- Squeeze traps hard
- Control the descent
Breathing
Inhale as you hinge and lower the dumbbells, exhale as you extend hips and perform the shrug.
Tempo
3-0-1
Range of Motion
Lower dumbbells until hamstrings stretch and torso is nearly parallel to floor; shrug shoulders fully upward without rotating.
Safety
Safety Notes
- Avoid if acute lower back pain
- Stop if form breaks
- Use lighter weights if grip fails
- Maintain neutral spine throughout
Spotting
Spotting not typically required; partner can assist on ascent if needed for heavy loads.
Common Mistakes
- Rounding lower back
- Bending knees too much
- Using momentum on shrug
- Letting dumbbells drift forward
When to Avoid
- Lower back injuries
- Hamstring strains
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder elevation range
Build Up First
- Master basic hip hinge
- Proper deadlift form
Also known as
DB RDL to Shrug, Dumbbell RDL Shrug
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