Thursday, June 20, 2024

Dumbbell Romanian Deadlifts: How you can & Frequent Errors

The Romanian dumbbell deadlift is a staple in any exercise program for constructing stronger glute and hamstring muscle tissue. Nevertheless, it is among the commonest workout routines that lifters do incorrectly. 

The dumbbell RDL is a prime motion for any program and shouldn’t be restricted to simply athletes. It gives a motion sample frequent in all varieties of sports activities and with our each day routine. 

Remember to learn to the tip as I’ll share learn how to carry out the motion appropriately and assist you to keep away from damage. 

As a coach and a guardian, I’m continually selecting issues up off the ground, which may be very near the mechanics of the Romanian deadlift.  

How To Do Dumbbell Romanian Deadlifts

dumbbell romanian deadlifts

Right here’s how I’d instruct certainly one of my shoppers on learn how to do RDLs with dumbbells utilizing the right type and method:

  1. Stand together with your ft hip-width aside, holding a dumbbell in every hand.
  2. Interact your core and preserve a slight bend in your knees all through the motion.
  3. Hold your chest up and shoulders impartial whereas sustaining a inflexible impartial backbone.
  4. Hinge at your hips, pushing them backward.
  5. Decrease the dumbbells alongside the entrance of your legs, permitting them to maneuver towards or under your knees.
  6. Really feel the stretch in your hamstrings and glutes, however keep away from rounding your again.
  7. Hold the dumbbells near your physique as you decrease them.
  8. When you attain the utmost stretch or so far as your flexibility permits, reverse the motion by bringing your hips ahead and return to the beginning place.

Professional Tip: If you wish to enhance muscular recruitment of the glutes, attempt to squeeze your glutes on the prime of every rep to pre-exhaust them for the continuing reps. 

Advantages of Dumbbell RDLs

The dumbbell Romanian deadlift is an efficient train for growing the glutes and hamstrings inside a motion sample related to sports activities and each day actions. The RDL engages the hip joint, enhancing the recruitment of a number of muscle teams to profit hypertrophy and energy.  

The dumbbell Romanian deadlift advantages embody its potential to focus on all the posterior chain of the decrease physique, making it a precious addition to coaching packages in search of decrease physique energy, hypertrophy, and purposeful motion benefits. For advantages to happen, although, the dumbbell RDL type have to be on level. 

The dumbbell RDL could be higher than the traditional dumbbell for engaged on muscle imbalances since you may differ your method for every arm. 

Making an attempt to recruit your hamstrings extra? Take a look at this text concerning the greatest eccentric hamstring trains for constructing energy and measurement!

Frequent Errors Doing Dumbbell Romanian Deadlifts

common mistakes doing dumbbell romanian deadlifts

A few of the commonest errors that happen with the dumbbell Romanian deadlift type are:

  • Spinal flexion (rounded again)
  • Knees locked out
  • Weight away from the physique
  • Squatting with the burden

When performing the Romanian deadlifts with dumbbells, it is necessary to prioritize the place of the dumbbells for every rep. The dumbbells must be near the physique, ideally in entrance of the legs and virtually touching your physique every rep. This will help eradicate points comparable to spinal flexion and any again ache. 

It’s additionally necessary to know the mechanics of the dumbbell RDL, and that the lifter ought to hinge their hips and push them backwards and forwards. This, coupled with a flat again and hip-width stance, will assist make every rep goal the glutes and hamstrings extra successfully.

What Muscle groups Do Dumbbell RDLs Work? 

muscles used during the RDL with dumbbells

These muscle tissue used through the RDL with dumbbells should do with the next posterior chain muscle tissue:

  • Hamstrings: The hamstrings are a bunch of muscle tissue situated in the back of your thigh. They include the biceps femoris, semitendinosus, and semimembranosus. 
  • Glutes: The gluteus maximus is closely engaged through the hip hinge motion of the RDL. This muscle performs a big position in hip extension.
  • Erector Spinae: The erector spinae muscle tissue run alongside your backbone and are answerable for conserving your again straight through the RDL. They contribute to spinal extension.

Can’t really feel the hamstrings through the Romanian deadlift? Take a look at this text with prime suggestions for feeling hamstrings with the RDL!

How To Add Dumbbell RDLs To Your Exercise

With my expertise in energy and conditioning, I might advocate the dumbbell RDL as a secondary train that’s supplementary to different leg workout routines in a coaching session. 

Under are some pattern exercises for various populations that may profit from incorporating the dumbbell RDL:


  • Again Squat: 3 units of 5 reps 
  • Dumbbell RDLs: 3 units of 8 reps
  • Strolling Lunges: 2 units of 12 complete reps
  • Seated Leg Curls: 3 units of 10 reps
  • Seated Calf Raises: 3 units of 15 reps


  • Hack Squat: 3 units of 10 reps
  • Dumbbell RDLs: 3 units of 15 reps
  • Strolling Lunges: 2 units of 20 reps
  • Seated Leg Curls: 3 units of 12 reps
  • Seated Calf Raises: 3 units of 30 reps

Trying to study extra leg workout routines apart from the RDLs with dumbells? Take a look at this text with the prime 15 leg exercises to do with dumbbells!

Dumbbell Romanian Deadlift Alternate options

Two widespread options to the DB RDL train are:

  • Barbell RDL
  • Single leg RDL

Barbell Romanian Deadlift

The barbell RDL is a superb different to the dumbbell RDL as you may overload the train with extra weight to extend muscular measurement and energy. You possibly can load extra weight since you are performing the train with a single barbell as an alternative of two separate dumbbells which could require extra stability and energy. 

Single Leg Romanian Deadlift

The only-leg RDL can also be an excellent different for individuals who wish to problem steadiness and stability, and enhance athletic efficiency. This may be executed with a dumbbell or barbell, and the concept is to carry out the mechanics of an RDL whereas conserving one leg involved with the ground whereas the opposite leg strikes backward to counterbalance the hassle. 

Searching for different options to the RDL? Take a look at this text that highlights 12 different workout routines to the Romanian deadlift. 


Is the Romanian deadlift higher with dumbbells?

The RDL with dumbbells isn’t essentially higher when in comparison with the barbell RDL. Each types of this train present exterior resistance to assist problem the anatomy to get greater and stronger. 

Must you go heavy on the dumbbell Romanian deadlift?

So long as you’ve got expertise with resistance coaching, you may go heavier on the dumbbell Romanian deadlift to assist strengthen the posterior muscle tissue and provoke sufficient exhaustion to stimulate the expansion of muscle tissue. 

Must you carry extra weight on RDL or deadlift?

You must carry extra weight with the deadlift as an alternative of the RDL. The deadlift is a compound train that recruits each knee and hip joint for higher leg drive. Resulting from these enhanced mechanics, extra muscle teams are integrated than in an RDL, which permits the lifter to be stronger in a deadlift as an alternative of an RDL.

Trying to study extra concerning the deadlift versus the RDL? Take a look at this text that discusses the variations and customary errors between the deadlift and the Romanian deadlift!

About The Creator

joseph lucero

Joseph Lucero is a Energy Coach and Creator and owns Harvesting Energy LLC. He is CSCS Licensed, and when he isn’t serving to shoppers get stronger, he writes about energy and conditioning to assist readers. You possibly can join with him on LinkedIn and Instagram.

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