hinge pattern · low impact
Dumbbell Romanian deadlift
Hamstrings · Glutes · Back
Equipmentdumbbells · gym
Positionstanding
Spacesmall
Levelreturning · intermediate
Set up and move
- Hold the weights close to the front of your thighs.
- Push your hips backward and slide the weights down close to your legs.
- Stop when your hinge range ends, then stand by driving the hips forward.
Three useful cues
- Weights stay close
- Hips travel back
- Finish tall
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Reaching weights toward the floor
- Leaning backward at the top
Make it easier
Reduce the demand.
Use a lighter load or practice the unweighted hip hinge.
Make it harder
Add one challenge.
Add load gradually while preserving the same range and control.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.