Tenglow
Lower body
How to do the dumbbell Romanian deadlift
The dumbbell Romanian deadlift is a hip hinge where you push your hips back with weights in hand, mainly working the hamstrings and glutes.
How do you do it?
- Hold a dumbbell in each hand in front of your thighs.
- Soften your knees and keep them slightly bent.
- Push your hips back and let the dumbbells slide down your legs.
- Keep your back flat and lower until you feel a stretch behind your thighs.
- Squeeze your glutes and drive your hips forward to stand.
Breathing: Breathe in as you hinge back, and breathe out as you stand tall.
What are the common mistakes?
- Rounding your back to reach lower. Stop where your back stays flat, even if that is just below the knee.
- Bending the knees into a squat. Keep the knees soft and send the hips back instead.
How can I make it easier or harder?
Easier
Smaller hinge, lighter weights
Harder
Single-leg version
How does it work in Tenglow?
You need dumbbells for this main-block move, and you can log the weight you used. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, with an easier and a harder option shown.
Stop if you feel sharp pain in your lower back, and lighten the load before trying again. This is general fitness information, not medical advice.
Questions about the dumbbell Romanian deadlift
How is a Romanian deadlift different from a regular deadlift?
A Romanian deadlift is a hip hinge that starts standing and keeps the knees only slightly bent, so the hamstrings and glutes do most of the work. A conventional deadlift starts from the floor with more knee bend. This one lowers only to about shin level.
How low should the dumbbells go?
Lower until you feel a stretch in the back of your thighs and your back can still stay flat, often around mid-shin. Going lower than that usually means the back starts to round. Depth depends on your flexibility, not a fixed target.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).