Dumbbell Romanian Deadlift to High Pull
The Dumbbell Romanian Deadlift to High Pull is a dynamic compound exercise that combines a hip hinge with an explosive upright row. It targets the posterior chain, including hamstrings and glutes, while simultaneously strengthening the upper back and traps.
Because this movement requires precise coordination between your hips and upper body, fatigue can quickly compromise form and safety. The app tracks your set-by-set intensity and performance data; if your output drops, it adjusts the load or volume to prevent lower-back strain. Additionally, if your daily recovery metrics (like HRV or sleep) indicate high systemic fatigue, the AI may suggest a less neurologically demanding regression to protect your central nervous system.
Form Cues
- Hinge at the hips keeping a flat back
- Keep the dumbbells close to your body
- Explode your hips forward to generate momentum
- Drive elbows high and wide at the top
- Squeeze your glutes as you extend
- Don't round your lower back
- Don't pull strictly with your arms
- Don't let the weights drift away from your shins
- Don't hyperextend your spine at the top
- Don't shrug your shoulders up to your ears without bending elbows
Common Mistakes
- Rounding the spine during the descent
- Squatting instead of hinging at the hips
- Using arm strength instead of hip drive
- Letting dumbbells swing away from the body
Muscles Worked
This hybrid exercise primarily strengthens the posterior chain, specifically the hamstrings and glutes, through the hip hinge movement. The high pull transition integrates the upper trapezius, lateral deltoids, and upper back, utilizing the momentum generated by your hips to build total-body power.
Primary
Secondary
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