# Romanian Deadlift (Dumbbell)

> A dumbbell hip hinge that trains the hamstrings, glutes and lower back.

Page: https://fitnessie.app/exercises/dumbbell-romanian-deadlift/
Type: Dumbbell · Hinge
Demo video: https://fitnessie.app/demos/romanian-deadlift-dumbbell/84792f0396a60398.mp4

## How to do it

1. Stand with your feet about hip width and a dumbbell in each hand at your sides, palms facing in.
2. Soften your knees and keep them that way.
3. Push your hips back and lower the dumbbells close to your thighs and shins, back straight, to about mid-shin.
4. Drive your hips forward to stand tall.

## Key cues

- Knees stay slightly bent
- Dumbbells close to thighs and shins
- Hips go back, not down
- Neutral spine throughout

## Common mistakes

- Bending the knees so much it becomes a squat
- Rounding the back
- Letting the dumbbells drift away from your legs
- Lowering lower than you can with a flat back

## Muscles worked

- Primary: Glutes, lower back and hamstrings
- Secondary: Adductors, traps and forearms

## Equipment

Dumbbells.

## Variations

- [Romanian Deadlift (Barbell)](https://fitnessie.app/exercises/romanian-deadlift/)
- [Romanian Deadlift (Smith Machine)](https://fitnessie.app/exercises/smith-machine-romanian-deadlift/)
- [Romanian Deadlift (Kettlebell)](https://fitnessie.app/exercises/kettlebell-romanian-deadlift/)

## References

- [NASM: Dumbbell Romanian Deadlift](https://www.nasm.org/resource-center/exercise-library/dumbbell-romanian-deadlift)
- [StrengthLog: Dumbbell Romanian Deadlift](https://www.strengthlog.com/dumbbell-romanian-deadlift/)
- [BarBend: Romanian Deadlift](https://barbend.com/romanian-deadlift/)