Dumbbell Romanian Deadlift

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

1. Hold dumbbells in front of/alongside your thighs with lats engaged.
2. Hinge backward at the hips while maintaining a neutral spine and soft knees.
3. Pause for a half-second in the deep hamstring stretch before driving hips through.

Joint & safety considerations

Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
45-Degree Glute-Ham Back Extension	Bodyweight swap	Bodyweight
Bodyweight Feet Elevated Staggered Glute Bridge	Bodyweight swap	Bodyweight
Heavy Kettlebell Romanian Deadlift	Kettlebell swap	Kettlebell
Kettlebell Deadlift	Kettlebell swap	Kettlebell
Kettlebell Kickstand One Leg Deadlift	Kettlebell swap	Kettlebell
Kettlebell Sumo Deadlift	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.