{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dumbbell RDL",
      "kind": "abbreviation"
    },
    {
      "text": "DB Romanian Deadlift",
      "kind": "abbreviation"
    },
    {
      "text": "DB RDL",
      "kind": "abbreviation"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "hamstrings",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "stabilizer"
      },
      {
        "muscle": "trapezius-middle",
        "role": "stabilizer"
      },
      {
        "muscle": "trapezius-lower",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "hinge"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "strap"
    ],
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1652"
  },
  "id": "oec:dumbbell-romanian-deadlift",
  "instructions": {
    "setup": [
      "Stand upright holding a dumbbell in each hand in front of your thighs with an overhand or neutral grip.",
      "Set your feet hip-width apart and unlock your knees slightly.",
      "Pull your shoulders back and brace your core, maintaining a neutral spine."
    ],
    "steps": [
      "Initiate the movement by pushing your hips backward while keeping a soft bend in your knees.",
      "Lower the dumbbells close along the front of your legs until you feel a strong stretch in your hamstrings, typically around mid-shin level.",
      "Reverse the movement by driving your hips forward and contracting your glutes to return to a fully upright standing position."
    ],
    "breathing": "Inhale and brace your core before descending, and exhale as you extend your hips back to the starting position.",
    "cues": [
      "Push your hips straight back to the wall behind you.",
      "Keep the dumbbells skimming your legs.",
      "Maintain soft knees without turning it into a squat."
    ],
    "common_faults": [
      {
        "fault": "Rounding the lumbar spine to reach lower.",
        "correction": "Stop descending when your hips stop moving backward; depth is dictated by hamstring flexibility, not by touching the floor."
      },
      {
        "fault": "Excessive knee bend turning the movement into a squat.",
        "correction": "Keep the knee angle fixed throughout the descent and focus purely on hip displacement."
      },
      {
        "fault": "Allowing the dumbbells to drift away from the legs.",
        "correction": "Engage your lats to keep the dumbbells pulled tight against your thighs and shins."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid hyperextending your lower back at the top of the movement."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Romanian Deadlift",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Romanian Deadlift",
        "url": "https://wger.de/en/exercise/1652/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "AlucardEvil40"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-romanian-deadlift"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-romanian-deadlift"
    },
    {
      "type": "progression-of",
      "target": "oec:bodyweight-hip-hinge"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A bilateral hip-hinge variation performed with dumbbells that emphasizes the hamstrings and glutes through an extended eccentric range."
}