Eccentryx / Exercise Atlas / legs
DB Romanian deadlift
DBs in front of thighs, hinge at hips, feel hamstrings load before reversing.
Muscles
- Primary
- hamstrings
- Supporting
- glutes, lower back
Mechanics
- Pattern
- hinge
- Equipment
- dumbbell
- Geometry
- 120° Hinge Angle
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Hamstrings stretch hard in the bottom position; glutes drive the return.
- Progression
- Add load after achieving a consistent hamstring stretch with a neutral spine.
- Regression
- Use lighter dumbbells or single-leg bodyweight RDL to build hinge pattern.
Watch for
- Rounding the lower back
- Bending knees to reach lower
- Bar drifting away from the legs
Substitutions
- Romanian deadlift (BB)
- Single-leg RDL
- Good morning