A Dumbbell Romanian deadlift (RDL) is a wonderful addition and an alternative to the traditional barbell RDL. To avoid injury and get the most benefit from this exercise you must do it correctly.
Below, let’s have a look at what it takesto use the dumbbell RDL into your training routine and how to perform the movement safely and in a safe manner. I love this workout and attempt to make my clients do it whenever possible, but it’s easy to do wrong.
What are the Muscles That Are Exercised By Dumbbell Romanian Deadlifts?
Dumbbell Romanian deadlifts that are like the barbell deadlift, or Romanian deadlifts – focus on your back and legs but more heavily emphasise the glutes and the hamstrings.
In the end, the Romanian dumbbell deadlift works the muscles listed below:
Hamstrings. Through the range of motion during the DB Romanian deadlift, your knee is kept in a slightly flexed posture. This is the reason why this deadlift variation targets the hamstrings more than the conventional deadlift.
Glutes. The Romanian deadlift – whether the dumbbell or barbell variant can be a significant strain on the glutes because you don’t use your quads as frequently like in the normal deadlift. Besides, you bend farther lower during a DB Romanian deadlift, which makes the glutes work more, bringing your weight up.
Lower, middle, upper back, and core muscles. The back and core muscles participate in the exercise actively, helping you to keep a an upright posture throughout the entire movement. As you reduce the weight and raise it back up, your whole back and core will work hard to maintain your torso’s rigidity.
Forearms. And obviously, this DB Romanian deadlift works your forearms since you need to remain in your grip during the whole movement.
The dumbbell Romanian Deadlifts Benefits
In relation to the benefits of the dumbbell Romanian deadlift, I feel I need to cover Romanian deadlift vs. conventional deadlift in general as well as dumbbell against barbell Romanian deadlift.
We should first look at what 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 major advantages of the Romanian deadlift over the standard deadlift is that it trains you to work from the hips. This is particularly beneficial in the squat since you need to sit on your feet starting by extending your hips.
Many beginners confuse lumbar movement with hip movement. For any deadlift, you are supposed to flex your hips and avoid flexingyour lower back. Deadlifts require you to move your body downwards while making sure your back stays neutral Most beginners struggle with this because they don’t understand the difference between hip and lumbar flexion.
Since you’re doing the Romanian deadlift is all about the deflexion of the hips it’s a great tool for helping gym users with distinguishing between movement in the hips and the lumbar.
Aside from that aside from that, in addition, the Romanian deadlift is far superior for those who want to focus on the muscles of posterior chain in your legs in particular. The traditional deadlift will work these muscles quite also, however, it’s more quad dominant.
By adjusting the angle of the knee, the Romanian deadlift puts more emphasis on your glutes and the hamstrings as we have explained previously.
Dumbbell Vs Barbell Romanian Deadlift
When compared to the barbell Romanian deadlift, the dumbbell variation provides the following benefits:
Easier to master. The dumbbell Romanian deadlift may be the easiest to master since dumbbells are more flexible than bars. A barbell will dictate your body’s angles and hand position, whereas dumbbells may be held in any way that is comfortable for you.
The weight distribution is more compact. Correct weight distribution is essential in any exercise as it’s among the things that newbies struggle with. Since dumbbells are able to be placed closer to your body The dumbbell Romanian deadlift is characterized by the most compact weight distribution and is perhaps easier to perform over the deadlift bar.
Faster weight changes. This is particularly useful in drop sets. You simply grab lighter dumbbells when you need to quickly lower weight.
Home gym friendliness. This dumbbell Romanian deadlift is more gym-friendly because dumbbells occupy much less space than barbells that has plates.
Weight that is lighter. The weight you can lift using a dumbbell Romanian deadlift is generally lighter , and this will translate into a lower risk of injuries.
How To Do Dumbbell Romanian Deadlifts?
Properly performing your dumbbell RDL is essential for your long-term health. In addition, if your form is not correct, your gains are going to be minimal.
Here’s how to setup for the RDL and how to do it correctly:
Take a pair of dumbbells of a comfortable weight. If you’re not sure about how much weight to use Start with a lighter weight and then raise the weight if you need to.
Keep your feet at a hip-width distance apart, your knees soft and slightly bent. Keep the dumbbells straight in front of your hips. Keep the palms facing your legs.
Assume a neutral spine position. Make sure you squeeze your shoulder blades together and keep your chest up, and keep your core in a tight position.
Begin by tying your waist around the waist. Then lower the weight towards the ground. The weight should be lowered until you notice tightness in the hamstrings and glutes. As you lower you will be able to lower your knees further however, the knee angle should be maintained throughout the entire lift.
Squeeze your glutes and push your feet to the floor to help lift the weight up.
Repeat the set as many times as you need to. To begin, 10 to 12 reps in 3 to 4 sets will be sufficient.
Concerning knee bends – certain people bend them more than others. How much to bend your knees is dependent on your individual preferences and flexibility. Try to limit your knees’ bends but ensure that your spine remains neutral no matter what.
Dumbbell Romanian Deadlift Form Quick Summary
Stand with your feet wide apart, then grip dumbbells using both hands.
Straight back you can bend your knees and lower yourself to an almost 90 degrees angle.
Lower the dumbbells to below your knees, while keeping they as far from your physique as you can.
Be sure your spine remains in a neutral posture, maintain your heels in a neutral position, and extend your knees and your hips while pushing your glutes towards the top of the move.
Proper form to perform a Dumbbell Romanian Deadlift / Dumbbell RDL – Mistakes To Avoid
The Romanian deadlift can be difficult for those who are new to the sport, particularly when you’re unfamiliar with the movement’s base – the traditional deadlift. Here are a few blunders that you should be aware of when performing the RDL:
Locking the knees out. If you’re locking your knees, you’ll not be able maintain an even spine throughout the range of movement. Furthermore, you likely don’t have enough hamstring and glute flexibility to properly do your RDL using straight legs in the first place. A slight bend is perfectly fine for this type of exercise.
The back is rounded. Some beginners may not be able to comprehend the “hip hinge” signal well, and may flex their lumbar instead of the hips. Be aware that a good RDL demands that the sole movement is performed by your hips. Your knees and your back should not be moving throughout the lift (though knee movement is fine too). This will ensure that your back is secure and you will get an excellent stretch in your hamstrings.
The GIF above shows how your back should never appear like when performing the RDL.
The way you look is either up or down. To protect your neck be sure to look back when you lower your weight towards the floor. Some people prefer not to look forward, in order to maintain an even spine. This may overly stress your neck. Since it is a part of your cervical spine, your neck needs to be in alignment with the rest of your back.
What are the Dumbbell Romanian Deadlift Variations And Alternatives?
If you’re not keen on this dumbbell Romanian deadlift, or you want to spice up your workout Here are some alternatives and variations to try out.
Single-Arm, Single-Leg Dumbbell RDL (Opposite sides)
If you’ve learned the basic dumbbell RDL If you’re able to master the standard dumbbell RDL, you could consider this single-leg Romanian deadlift.
This is usually done while standing on one leg while holding a dumbbell with your other hand. In other words, if you stand on your left side, it is recommended to keep the dumbbell in your right hand.
Single-leg RDL is carried out by following the steps:
Keep one leg on the floor and grab a dumbbell using the opposite hand. Keep your knee slightly bent.
Lean forward to lower the dumbbell. Go down to feel the tension build up in the working leg’s hamstring and glute.
Make sure to raise the dumbbell using your glute.
The single-leg Romanian deadlift can be extremely challenging in terms of balance. It is recommended to start with 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 movement if you want to spice up your routine or to treat the imbalance of your muscles. It’s great for strengthening your core as well.
Single-Arm Dumbbell Single-Leg RDL (Same Side)
It is also possible to perform your single leg dumbbell RDL by placing your hand on the opposite side as the leg that is balancing. This variation can be performed similar to an opposite side single-leg RDL, but it’s much more demanding on the balance and flexibility.
Stiff Leg Dumbbell/Barbell Deadlift
The deadlift for the stiff leg, also known as the barbell dumbbell, is very similar to the RDL and is frequently mistaken for it. But there is one big distinction between them – that the deadlift with a stiff leg requires only a minimum bend in the knees(straight but not locked legs are great) Also, it implies that the bend of the knees should not alter throughout the exercise.
Because of this subtle shift in execution, the stiff leg deadlift will strain the hamstrings and glutes more than the Romanian deadlift.
The weight is usually dropped onto the floor in the stiff leg deadlift, in contrast to the RDL generally stops about mid-shins.
Other than the knee angle and movement range, the right posture for both types of deadlifts is almost identical . You should maintain your upper body firmly in place and move at the hip. But you need extra flexibility in order to correctly and safely execute the stiff leg deadlift.
The Final
It is a good idea to use a dumbbell. Romanian deadlift is a wonderful exercise, and it is a must to integrate it into your daily routine. It’s great to build posterior chain muscle strength and mass.
Be sure to keep your back neutral throughout the entire exercise and attempt to catch that feeling of tightness in the hamstrings as you reduce the weight. These two tips are essential to the safe and effective execution of the RDL.