# Dumbbell Romanian Deadlift

URL: https://heatsy.app/ex/dumbbell-romanian-deadlift

Also known as: Dumbbell Stiff Leg Deadlift, DB Romanian Deadlift, Dumbbell RDL, DB RDL, Dumbbell Stiff-Leg Deadlift, Dumbbell Romanian Deadlifts, Romanian Dumbbell Deadlift, Dumbbell Stiff-Leg RDL

Body region: Legs, Back, Glutes

## Muscles

- Main: Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Erector Spinae, Adductor Magnus
- Holds: Latissimus Dorsi, Transversus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Dumbbells

## Technique

1. Feet hip-width apart, dumbbells hanging at the front of the thighs, palms facing you.
2. With soft knees, push the hips back and slide the dumbbells down the legs, back flat.
3. Lower to a deep hamstring stretch, about mid-shin, then squeeze the glutes to stand.

### Cues

- Keep the dumbbells brushing your legs.
- Shoulder blades slightly back and down.

### Common mistakes

- Rounding the back.
- Bending the knees more each rep.
- Letting the dumbbells drift forward.

## Alternatives

- [Romanian Deadlift](https://heatsy.app/ex/romanian-deadlift)
- [Kettlebell Romanian Deadlift](https://heatsy.app/ex/kettlebell-romanian-deadlift)