Hip Hinge · Dumbbells
Dumbbell Romanian Deadlift
Primary muscles: Hamstrings; glutes; trunk
Exercise data by RepDB (repdb.co)
Setup
- Stand tall with a dumbbell in each hand.
- Position feet around hip-width apart and soften the knees.
- Keep the dumbbells close to the front of your thighs.
How To Perform It
- Push your hips backward while the dumbbells travel close to your legs.
- Lower only as far as you can maintain a controlled hinge and stable trunk.
- Drive through the floor and bring the hips forward to return to standing.
Key ASF Cue
“Push your hips back - do not turn the movement into a squat.”
Common Mistakes
- Excessive knee bend.
- Dumbbells drifting away from the legs.
- Chasing depth after losing the hinge position.
- Using momentum rather than controlling the movement.
Alternatives / Substitutions
Safety Note
Use a load and range you can control. Stop if the movement causes sharp or worsening pain.