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Dumbbell Romanian Deadlift Strength Standards for Men and Women

Discover how your Dumbbell Romanian Deadlift performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Dumbbell Romanian Deadlift Strength Level

Calculate Your Dumbbell Romanian Deadlift Strength

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Dumbbell Romanian Deadlift Weight Standards

Compare your Dumbbell Romanian Deadlift performance to these weight standards and see where you stand.

LevelWeight
Beginner34 lbs
Novice60 lbs
Intermediate97 lbs
Advanced142 lbs
Elite195 lbs

Dumbbell Romanian Deadlift Bodyweight Ratio Standards

See how your Dumbbell Romanian Deadlift strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.55
Advanced0.80
Elite1.10
LevelBodyweight Ratio
Beginner0.15
Novice0.25
Intermediate0.40
Advanced0.60
Elite0.80

Dumbbell Romanian Deadlift Standards by Bodyweight

Find the Dumbbell Romanian Deadlift strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs19 lbs36 lbs63 lbs98 lbs139 lbs
120 lbs22 lbs41 lbs69 lbs106 lbs148 lbs
130 lbs25 lbs46 lbs75 lbs113 lbs158 lbs
140 lbs28 lbs50 lbs81 lbs121 lbs167 lbs
150 lbs31 lbs55 lbs87 lbs128 lbs175 lbs
160 lbs34 lbs59 lbs93 lbs135 lbs183 lbs
170 lbs38 lbs63 lbs98 lbs141 lbs191 lbs
180 lbs41 lbs67 lbs103 lbs148 lbs198 lbs
190 lbs44 lbs71 lbs108 lbs154 lbs205 lbs
200 lbs47 lbs75 lbs113 lbs160 lbs212 lbs
210 lbs50 lbs79 lbs118 lbs166 lbs219 lbs
220 lbs53 lbs83 lbs123 lbs171 lbs226 lbs
230 lbs56 lbs87 lbs128 lbs177 lbs232 lbs
240 lbs58 lbs90 lbs132 lbs182 lbs238 lbs
250 lbs61 lbs94 lbs137 lbs187 lbs244 lbs
260 lbs64 lbs98 lbs141 lbs193 lbs250 lbs
270 lbs67 lbs101 lbs145 lbs197 lbs255 lbs
280 lbs70 lbs104 lbs149 lbs202 lbs261 lbs
290 lbs72 lbs108 lbs153 lbs207 lbs266 lbs
300 lbs75 lbs111 lbs157 lbs212 lbs271 lbs
310 lbs77 lbs114 lbs161 lbs216 lbs277 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs19 lbs32 lbs50 lbs72 lbs98 lbs
100 lbs21 lbs34 lbs53 lbs76 lbs103 lbs
110 lbs23 lbs37 lbs56 lbs80 lbs107 lbs
120 lbs25 lbs39 lbs59 lbs84 lbs112 lbs
130 lbs26 lbs41 lbs62 lbs87 lbs115 lbs
140 lbs28 lbs43 lbs64 lbs90 lbs119 lbs
150 lbs29 lbs45 lbs67 lbs93 lbs122 lbs
160 lbs31 lbs47 lbs69 lbs96 lbs126 lbs
170 lbs32 lbs49 lbs71 lbs98 lbs129 lbs
180 lbs33 lbs51 lbs73 lbs101 lbs132 lbs
190 lbs35 lbs52 lbs76 lbs104 lbs135 lbs
200 lbs36 lbs54 lbs78 lbs106 lbs137 lbs
210 lbs37 lbs56 lbs79 lbs108 lbs140 lbs
220 lbs38 lbs57 lbs81 lbs110 lbs143 lbs
230 lbs40 lbs59 lbs83 lbs112 lbs145 lbs
240 lbs41 lbs60 lbs85 lbs115 lbs147 lbs
250 lbs42 lbs61 lbs87 lbs117 lbs150 lbs
260 lbs43 lbs63 lbs88 lbs118 lbs152 lbs

Dumbbell Romanian Deadlift Standards by Age

Discover how Dumbbell Romanian Deadlift strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1530 lbs52 lbs83 lbs122 lbs167 lbs
2034 lbs59 lbs94 lbs139 lbs190 lbs
2534 lbs60 lbs97 lbs142 lbs195 lbs
3034 lbs60 lbs97 lbs142 lbs195 lbs
3534 lbs60 lbs97 lbs142 lbs195 lbs
4034 lbs60 lbs97 lbs142 lbs195 lbs
4533 lbs58 lbs92 lbs135 lbs185 lbs
5031 lbs54 lbs87 lbs127 lbs174 lbs
5530 lbs51 lbs81 lbs118 lbs161 lbs
6028 lbs47 lbs74 lbs109 lbs148 lbs
6526 lbs43 lbs68 lbs99 lbs134 lbs
7024 lbs39 lbs62 lbs89 lbs121 lbs
7522 lbs36 lbs56 lbs81 lbs109 lbs
8020 lbs33 lbs51 lbs73 lbs98 lbs
8519 lbs30 lbs46 lbs66 lbs89 lbs
9018 lbs28 lbs42 lbs60 lbs81 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1524 lbs37 lbs55 lbs78 lbs104 lbs
2026 lbs42 lbs62 lbs88 lbs118 lbs
2527 lbs42 lbs64 lbs90 lbs120 lbs
3027 lbs42 lbs64 lbs90 lbs120 lbs
3527 lbs42 lbs64 lbs90 lbs120 lbs
4027 lbs42 lbs64 lbs90 lbs120 lbs
4526 lbs41 lbs61 lbs86 lbs115 lbs
5025 lbs39 lbs58 lbs81 lbs108 lbs
5523 lbs36 lbs54 lbs76 lbs100 lbs
6022 lbs34 lbs50 lbs70 lbs92 lbs
6520 lbs31 lbs46 lbs64 lbs84 lbs
7019 lbs29 lbs42 lbs58 lbs76 lbs
7518 lbs26 lbs38 lbs52 lbs69 lbs
8017 lbs24 lbs35 lbs48 lbs62 lbs
8516 lbs22 lbs32 lbs43 lbs57 lbs
9015 lbs21 lbs29 lbs40 lbs52 lbs

Dumbbell Romanian Deadlift Overview

The Dumbbell Romanian Deadlift strengthens the posterior chain, focusing on the hamstrings and glutes with a hip-hinge movement for improved lower body strength and stability.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Romanian Deadlift

  1. Starting Position: Stand with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip. Keep your arms straight and let the dumbbells hang in front of your thighs.
  2. Engage Core: Tighten your core muscles to maintain a stable spine throughout the movement.
  3. Hinge at Hips: Slowly hinge at your hips, pushing them back while keeping a slight bend in your knees. Lower the dumbbells along the front of your legs, maintaining a straight back.
  4. Lower Until Stretch: Continue lowering until you feel a stretch in your hamstrings, ensuring that your back remains straight and your shoulders stay pulled back.
  5. Return to Start: Push through your heels and extend your hips to return to the starting position. Keep the dumbbells close to your body throughout the movement.
  6. Breathing: Inhale as you lower the dumbbells and exhale as you return to the starting position.

Want to perfect your form? Check out our detailed guide on Dumbbell Romanian Deadlift for proper technique and tips.

Pro Tips for Dumbbell Romanian Deadlift

  • Keep a slight bend in your knees to protect your joints.
  • Maintain a neutral spine to avoid back injury.
  • Do not round your shoulders; keep them retracted and down.
  • Focus on hinging at the hips, not bending at the waist.
  • Use a weight that allows you to maintain proper form throughout the exercise.

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