The Dumbbell Romanian Deadlift is a beginner dumbbell hip hinge that primarily trains the hamstrings, with the glutes assisting. It is useful for loading the hamstrings and glutes through a controlled hip hinge.
Primary muscles
hamstrings
Secondary muscles
glutes
Equipment
dumbbell
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
hamstrings
Secondary muscles
glutes
THE MOVEMENT
How to perform
Stand with the dumbbells in front of the thighs and keep a soft bend in the knees.
Push the hips back while the dumbbells stay close to the legs.
Lower until the hamstrings are strongly loaded and the torso remains controlled.
Drive the hips forward to return to standing.
IRONYOU / CORE
Core cues
Push the hips back while keeping the load close to the legs.
Keep a soft, consistent knee bend rather than turning the movement into a squat.
Stop the descent when you reach the deepest hamstring-loaded position you can control.
STAY SHARP
Common mistakes
Bending the knees more and more as the weight lowers.
Letting the load drift away from the body.
Chasing floor depth after the pelvis and spine have already started to compensate.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: weight of one dumbbell. Public value: per dumbbell.
Dumbbell Romanian Deadlift Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per dumbbell.
Dumbbell Romanian Deadlift estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
42.7 kg
56.6 kg
70.5 kg
99.4 kg
60 kg
46.5 kg
61.6 kg
76.7 kg
108.2 kg
70 kg
49.5 kg
65.6 kg
81.7 kg
115.1 kg
80 kg
51.9 kg
68.7 kg
85.5 kg
120.6 kg
90 kg
53.7 kg
71.1 kg
88.5 kg
124.8 kg
100 kg
55.2 kg
73 kg
90.9 kg
128.2 kg
110 kg
56.3 kg
74.5 kg
92.8 kg
130.8 kg
120 kg
57.2 kg
75.7 kg
94.3 kg
132.9 kg
Dumbbell Romanian Deadlift Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per dumbbell.
Dumbbell Romanian Deadlift estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
24.1 kg
32 kg
39.8 kg
56.1 kg
50 kg
31.7 kg
42 kg
52.2 kg
73.6 kg
60 kg
36 kg
47.7 kg
59.4 kg
83.8 kg
70 kg
38.6 kg
51.1 kg
63.6 kg
89.6 kg
80 kg
40 kg
53 kg
66 kg
93 kg
90 kg
40.9 kg
54.1 kg
67.4 kg
95 kg
100 kg
41.3 kg
54.8 kg
68.2 kg
96.1 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Barbell Romanian Deadlift, Single Leg Dumbbell Romanian Deadlift, and Deadlift.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Dumbbell Romanian Deadlift in IronYou.
Keep your last session, progress and next target with you when you train.