Hinge

Dumbbell Romanian deadlift

The same hinge with a dumbbell in each hand. The load is limited by grip rather than by the hamstrings, which makes it the gentler version and the easy swap when no bar is free.

Coming to the App Store

The movement pages are part of MacroChef Plus

How the lift is performed, what it trains, and where it belongs in a split — for all 67 movements. One subscription covers the training side and the whole recipe library.

How Plus works

Dumbbell Romanian deadlift, the movement — The movement

Trains

Hamstrings, Glutes, Spinal erectors

Programmed at

—

Used as

a swap for other movements

This one is not programmed directly — it is what you do when the first choice is taken or does not suit you. See the splits it stands in for.

The muscle itself

The three hamstrings seen from behind: biceps femoris on the outside, semitendinosus and semimembranosus on the inside, all starting at the sitting bone. — All three cross the hip AND the knee, which is why a curl and a hinge train them differently.

Everything else that trains this pattern

Back extensionSpinal erectors, Glutes, Hamstrings
DeadliftGlutes, Hamstrings, Spinal erectors
Glute bridgeGlutes, Hamstrings
Hip extensionGlutes, Hamstrings
Hip thrustGlutes, Hamstrings
Kettlebell swingGlutes, Hamstrings, Spinal erectors
Rack pullGlutes, Spinal erectors, Lats
Romanian deadliftHamstrings, Glutes, Spinal erectors
Trap-bar deadliftGlutes, Hamstrings, Quads

Training is the easy half

You will not build anything on the wrong number of calories, and most people are eating a long way under the protein they think they are. Get your daily number, then have the week built to it — every recipe on the site is costed from gram weights, so the figures are checkable rather than rounded up to sound better.

This is not a form tutorial. There is no technique walkthrough here and no claim about the one correct way to move — a page cannot watch you lift. What it gives you is what the movement trains, how much of it to do, and what to do instead when the equipment is taken. If a movement is new to you, get someone qualified to watch your first few sessions. If you are under 18, pregnant, or managing an injury or medical condition, talk to someone qualified rather than a website.