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dumbbell hinge Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Dumbbell Romanian Deadlift
Primary Muscles: hamstrings, glutes
Secondary Stabilisers: erector spinae, forearms, core
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
90s
DIFFICULTY
beginner
Biomechanical 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.