This Dumbbell Romanian deadlift (RDL) is an excellent addition and an alternative to the traditional barbell RDL. To stay injury-free and gain any benefits from this workout, you need to do it properly.
Below, let’s have a look at whyto incorporate the dumbbell RDL in your fitness program and how you can perform the movement correctly and safely. I love this workout and attempt to make my clients practice it as often as possible, however, it’s very simple to get it wrong.
What are the Muscles That Are Exercised Through Dumbbell Romanian Deadlifts?
Dumbbell Romanian deadlifts, which are similar to the traditional barbell deadlift or Romanian deadlifts. They are primarily focused on your back and legs but they will also target your glutes and hamstrings.
All in all it is the Romanian dumbbell deadlift exercises the following muscles:
Hamstrings. Throughout the range of motion during the DB Romanian deadlift, your knee is kept in a slightly flexed position. This is the reason why this deadlift variation targets your hamstrings in a greater way than the standard deadlift.
Glutes. The Romanian deadlift – regardless of whether it’s the dumbbell or barbell variant is a great exercise for the glutes due to the fact that you don’t work your quads as often like in the normal deadlift. Furthermore, you’re bent further down during a DB Romanian deadlift, which causes the glutes to work more in order to lift this weight to the top.
Middle, upper, back, and the core muscles. The core and back participate in the motion in a static way, assisting you to maintain an upright posture throughout the exercise. When you reduce the weight and raise it up, your entire back and core will work hard to ensure your torso stays in a straight position.
Forearms. Naturally, using the DB Romanian deadlift works your forearms , since you need to be able to maintain your grip throughout the movement.
A dumbbell Romanian Deadlifts Benefits
If you’re interested in the advantages of a dumbbell Romanian deadlift I feel I need to cover Romanian deadlifts vs traditional deadlifts in general and dumbbell vs barbell Romanian deadlift.
First, let’s try to figure out how the Romanian deadlift with dumbbells compares to its counterparts in the conventional sense.
Romanian Vs Conventional Deadlift
As per the American Council of Exercise, one of the biggest advantages for Romanian deadlifts Romanian deadlift over the traditional deadlift is the fact that it teaches that you move from your hips. This is especially useful in the squat because you have to sit on your feet starting with your hips.
Many people confuse lumbar mobility with hip movement. For any deadlift you must move your hips forward and never flexyour lower back. The deadlift requires that you lower your back while keeping your back neutral – most newbies struggle with this because they don’t understand the difference between lumbar and hip flexion.
Because it is true that the Romanian deadlift is all about the extension of the hips, it’s a great tool for helping gym users to distinguish between movements in the hips and in the lumbar.
Additionally it is also in addition, the Romanian deadlift is far superior for those who want to focus on the posterior chain muscles of your legs, specifically. The normal deadlift is able to work the muscles a bit too, but it’s more quad-dominant.
Fixing the angle of the knee by fixing the knee’s angle, the Romanian deadlift is able to put more stress on your glutes and the hamstrings as we have explained previously.
Dumbbell Vs Barbell Romanian Deadlift
If compared with dumbbells Romanian deadlift the dumbbell version has the following benefits:
Easier to master. A dumbbell Romanian deadlift may be the easiest to master due to the fact that dumbbells have less restrictions than the bar. Barbells dictate your body angles and hand placement, while dumbbells may be held in any position that is comfortable for you.
More compact weight distribution. Proper weight distribution is vital for every exercise, and it’s one of the areas that beginners have trouble with. Since dumbbells can be kept more close to your physique, the dumbbell Romanian deadlift features smaller weight distribution and could be more efficient than the bar deadlift.
Faster weight changes. This is especially beneficial for drop sets – you simply grab lighter dumbbells when you’re required to rapidly lower weight.
Home gym friendliness. A dumbbell Romanian deadlift is more gym-friendly as dumbbells require less space than a barbell with plates.
Weight that is lighter. The weight you can lift using the dumbbell Romanian deadlift is typically less heavy, which could result in a lower chance of injuries.
How To Do Dumbbell Romanian Deadlifts?
The correct execution of this dumbbell RDL is essential to your health over the long term. Additionally, if the form you are using is garbage and you are not doing it correctly, your gains will to be a bit low.
Here’s how you can set up for the RDL and perform it correctly:
Grab a pair of dumbbells with a suitable weight. If you’re not sure about how heavy you should go Start with a lighter weight and then increase the weight if needed.
Begin by standing with your legs about hip-width apart. Keep your knees soft and slightly bent. Keep the dumbbells straight in front of your hips. Keep your palms facing forwards towards your legs.
Assume a neutral spine position. Squeeze your shoulder blades together Keep your chest in and hold your core tight.
Begin by tying your waist around the waist. Then lower the weight toward the ground. The weight should be lowered until you feel an increase in tension between your hamstrings and glutes. When you are lowering, you may extend your knees a bit more although, it is recommended that your knee’s angle should remain the same throughout the lifting.
Squeeze your glutes and push your feet to the floor to help lift the weight up.
Repeat at least as many times as is necessary. For a start 10 to 12 repetitions in 3 or four sets can be very effective.
In regards to knee bends, some people bend their knees more than others. How much bend you can make your knees depends on your individual preferences and flexibility. Try to bend your knees in a minimal way but ensure that your spine remains neutral no matter what.
Dumbbell Romanian Deadlift Form Quick Summary
Keep your feet wide apart, then grip dumbbells using both hands.
If you have a straight back you can bend your knees and lower yourself to an almost 90 degrees angle.
Lower the dumbbells down below your knees, while keeping the dumbbells as near to you as is possible.
Check that your spine remains in a neutral position. keep your heels firmly planted and extend your knees and hips, while pushing your glutes towards the top of the movement.
Proper Form To Perform A Dumbbell Romanian Deadlift / Dumbbell RDL – Mistakes To Avoid
The Romanian deadlift can be difficult for novices, especially if you aren’t familiar with the base movement – the conventional deadlift. Here are a few blunders you need to be aware of when performing the RDL:
The knees should be locked out. If you lock your knees, you won’t be able maintain an upright spine through the range of movement. In addition, you may not have the hamstring and glute ability to perform exercises like the RDL on straight legs, in the first place. A slight bend is fine to do this exercise.
Rounding the back. For beginners, it is possible to not grasp the “hip hinge” cue well and flex their lumbars, instead of their hips. Keep in mind that an ideal RDL demands that the sole movement is performed by your hips. Your knees and your back should not be moving during the exercise (though knee motion is okay as well). This is to ensure that your back is in good health and you will get the stretch you need in your hamstrings.
The GIF above shows you what your back should never look like when doing the RDL.
Looking either way. To protect your neck ensure that you look down as you lower the weight towards the floor. Some people prefer not to look forward, in order to maintain the spine in a neutral position. This could cause excessive stress on your neck. Because it’s a part of the cervical spine, your neck needs to be aligned with the rest of your back.
What are the Dumbbell Romanian Deadlift Variations And Alternatives?
If you’re not fond of deadlifts with dumbbells Romanian deadlift, or you want to vary your workout Here are some alternatives and variations that you can test out.
Single-Arm Dumbbell with Single Leg RDL (Opposite sides)
If you’ve learned the basic dumbbell RDL and you’re ready to attempt one-leg Romanian deadlift.
This variation is usually performed when standing on one foot while holding a dumbbell with the opposite hand. If you are standing on your left side, it is recommended to hold the dumbbell in your right hand.
The single-leg RDL is performed in the following manner:
You can balance on one leg, then lift a dumbbell with the opposite hand. Keep your knee slightly bent.
Then bend forward and decrease the dumbbell. Lower the dumbbell till you can feel an increase in your glute and hamstring muscles of the leg you are working on.
The dumbbell should be brought back up by using your glute.
The single-leg Romanian deadlift is extremely demanding for your body’s balance. Start with a light weights to lay the foundation for heavier weights.
I’m not sure I’d do the single-leg RDL regularly but it’s a great exercise to bring more variety to your routine or address an imbalance in your muscles. It’s great for strengthening your core as well.
Single-Arm, Single-Leg Dumbbell RDL (Same SIDE)
You could also try one-legged dumbbell RDL by using the hand on the same side as the leg that is balancing. This variation is performed exactly the same way as the opposite-side single-leg RDL however it is more demanding on agility and balance.
Stiff Leg Dumbbell/Barbell Deadlift
The deadlift for the stiff leg, also known as the barbell dumbbell, is very similar to the RDL and often misinterpreted as it. But there is one big distinction between them – The stiff-leg deadlift requires a very slight bend in your knees(straight but not locked legs are the best) It also indicates that the bending of the knees must not change during the entire movement.
Due to this subtle change in technique due to this subtle change in execution, the stiff leg deadlift increases the load on the hamstrings as well as the glutes more than the Romanian deadlift.
The weight is often lowered to the floor during the deadlift with stiff legs, whereas the RDL generally stops about mid-shins.
Other than the knee angle and the movement range, the right posture for both types of the deadlift is nearly the same – keep your upper body in a rigid position and move your hips at a hip. However, you require more flexibility to correctly and safely complete the deadlift with stiff legs.
The Conclusion
A dumbbell Romanian deadlift is an amazing exercise, and it is a must to incorporate it into your workout routine. It’s particularly effective for building posterior chain muscle strength and mass.
However, keep your back level throughout the entire process and try to catch that feeling of tightness in the hamstrings while you lower the weight. These two tips are essential to ensure the safety and effectiveness of performance of the RDL.
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