Library / Hamstrings
Dumbbell Romanian Deadlift
Dumbbell · Hinge · Compound
HamstringsGlutes Erector SpinaeForearmsCore
Default prescription & biomechanics
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Erector Spinae, Forearms, Core
- Equipment
- Dumbbell
- Movement pattern
- Hinge (Pull force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Hold dumbbells in front of/alongside your thighs with lats engaged.
- Hinge backward at the hips while maintaining a neutral spine and soft knees.
- Pause for a half-second in the deep hamstring stretch before driving hips through.
Joint & safety considerations
No specific joint contraindications are flagged for Dumbbell Romanian Deadlift. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
From the RepLogic biomechanical library (177 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.