A Dumbbell Romanian deadlift (RDL) is a great addition and an alternative to the traditional barbell RDL. But, in order to avoid injuries and actually get any benefit from this workout it is important to do the exercise correctly.
Let’s take an in-depth look at the reasonto use the dumbbell RDL into your training routine and how you can perform the exercise safely and correctly. I am a huge fan of this exercise and attempt to make my clients perform it as often as they can, but it’s also easy to do wrong.
What Muscles Are Worked Through Dumbbell Romanian Deadlifts?
Dumbbell Romanian deadlifts, which are similar to the traditional barbell deadlift or Romanian deadlift – primarily target your back and legs, however, they are more focused on the glutes and hamstrings.
All in all in all, the Romanian dumbbell deadlift works the following muscles:
Hamstrings. In the full range for the DB Romanian deadlift, your knee remains in a slightly flexed posture. This is the reason why this deadlift technique targets your hamstrings more heavily than the traditional deadlift.
Glutes. The Romanian deadlift, regardless of the dumbbell or barbell version is a great exercise for the glutes due to the fact that you don’t work your quads as much like in the normal deadlift. Furthermore, you’re bent further downwards during the DB Romanian deadlift, which will force your glutes to be activated more to help bring this weight to the top.
Middle, upper, back, and the core muscles. The back and the core are involved in the movement in a static way, assisting you to maintain an upright and safe posture throughout the motion. As you reduce the weight and raise it up, your entire back and core must work hard to keep your torso rigid.
Forearms. And obviously, this DB Romanian deadlift works your arms since you have to remain in your grip throughout the exercise.
The dumbbell Romanian Deadlifts Benefits
In relation to the advantages of the dumbbell Romanian deadlift I feel I need to cover Romanian deadlift vs. conventional deadlift generally and the dumbbell vs barbell Romanian deadlift.
We should first look at exactly how Romanian deadlift with dumbbells compares to its standard counterpart.
Romanian Vs Conventional Deadlift
As per the American Council of Exercise, one of the biggest advantages to this Romanian deadlift over the standard deadlift is that it teaches how to lift from the hip. This is especially useful in the squat, since you will need to sit up starting with your hips.
Many people confuse lumbar motion with hip movement. In any deadlift variation you should flex your hips and not flexyour lower back. Deadlifts require you to lower your back while maintaining your back in a neutral position – most newbies struggle with this as they don’t understand the difference between lumbar and hip flexion.
Because it is true that the Romanian deadlift is all about the deflexion of the hips it’s a great tool for helping gym users to distinguish between movements in the hips as well as the lumbar.
In addition aside from that, in addition, the Romanian deadlift is much better for those who want to focus on those posterior chains muscles of your legs, specifically. The normal deadlift is able to work these muscles quite a bit too, but it’s much more quad-dominant.
In fixing the knee’s angle by adjusting the angle of the knee, the Romanian deadlift is able to put more emphasis on your glutes and the hamstrings, as was explained earlier.
Dumbbell Vs Barbell Romanian Deadlift
In comparison to that of the barbell Romanian deadlift, the dumbbell variation offers the following advantages:
Easy to master. It is easier to master the dumbbell. Romanian deadlift is most likely easier to master because dumbbells are more flexible than barbells. Barbells dictate your body’s angle as well as hand placement, whereas dumbbells can be held any position that is suitable for you.
The weight distribution is more compact. A proper weight distribution is crucial in any exercise and is one of the things that newbies struggle with. Since you can keep dumbbells nearer to you, the dumbbell Romanian deadlift has the most compact weight distribution and could be more user-friendly as opposed to the traditional bar-based deadlift.
It is quicker to change weights. This is particularly beneficial for drop sets – you just grab lighter dumbbells when you need to quickly lower weight.
Home gym friendliness. A dumbbell Romanian deadlift is more home gym-friendly since dumbbells take up less space than a barbell equipped with plates.
Weight that is lighter. The weight you can lift using the dumbbell Romanian deadlifts are generally lighter too, which should be able to lower the risk of injuries.
How to Do Dumbbell Romanian Deadlifts?
Correct execution of exercises like the dumbbell RDL is essential for your health over the long term. Besides, if your form is not correct, your gains are going to be a bit low.
Here’s how to set up for the RDL and perform it correctly:
Grab a pair of dumbbells with a suitable weight. If you aren’t sure how much weight to use start with lighter weights, and then add weight as needed.
Keep your feet hip-width apart, the knees are slightly bent and soft. Keep the dumbbells straight in front of your hips, keeping the palms facing your legs.
Assume a neutral spine position. Bring your shoulder blades in while keeping your chest straight and ensure that your core stays firm.
Attach the waistband and lower the weight towards the ground. Begin to lower the weight till you notice tension in your hamstrings and glutes. As you lower, you may be able to bend your knees further although, it is recommended that the knee angle should remain the same throughout the lifting.
Engage your glutes by pressing your feet into the floor to help lift the weight up.
Repeat at least as many times as is necessary. For starters, 10 to 12 repetitions in 3 or 4 sets will be sufficient.
In regards to knee bends, some people bend their knees more than others. The amount you bend your knees is contingent on your individual preferences and flexibility. Try to limit your knees’ bends, but make sure that your spine is in neutral position whatever.
Dumbbell Romanian Deadlift Form Quick Summary
Stand with your feet wide apart, then grip the dumbbells with both hands.
If you have a straight back you can bend your knees and reduce yourself to a 90 degree angle.
Lower the dumbbells down below your knees and keep them as close to your body as it is possible.
Be sure your spine remains in a neutral position, ensure that your heels are grounded and then extend your hips and knees while pushing your glutes towards the top of your movement.
Proper Form for Performing 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 standard deadlift. Here are some mistakes that you must be on guard for when performing the RDL:
Locking the knees out. If you lock your knees, then you will not be able maintain a straight spine throughout the range of motion. In addition, you may not have enough hamstring or glute flexibility to do exercises like the RDL by straightening your legs in the first place. Therefore, bending your legs a little is perfectly fine for this workout.
Rounding of the back. Beginners may not understand what the “hip hinge” cue , so they may have to bend their lumbars instead of their hips. Keep in mind that an ideal RDL requires that all movement occurs at your hips. Your knees and 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’ll get the stretch you need in your hamstrings.
The GIF above illustrates what your back should not appear like when performing the RDL.
The way you look is either up or down. To protect your neck it is recommended to look downwards when you lower your weight towards the floor. Some people prefer not to look forward, in order to maintain a neutral spine – this can cause neck strain. Because it’s a part of the spine, your neck should be in alignment with the rest of your back.
What are the Dumbbell Romanian Deadlift Variations And Alternatives?
If you’re not keen on the dumbbell Romanian deadlift or wish 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 mastered the standard dumbbell RDL, then you may test the single-leg Romanian deadlift.
This type of exercise is typically performed when standing on one foot while holding a dumbbell with the opposite hand. If you are standing on your left leg you must place the dumbbell into your right hand.
RDL is a single-leg RDL is executed in the following manner:
Balance on one leg and grab a dumbbell using the other hand. Maintain your leg bent slightly.
Lean forward to drop the dumbbell. Begin to lower it until your feel that you are able to sense tension on your glute and hamstrings of your leg.
The dumbbell should be brought back up with your glute.
The single-leg Romanian deadlift can be extremely challenging for your body’s balance. You should start with very light weight to build the foundation for heavier weights.
I’m probably not going to perform the single-leg RDL frequently, but it’s an excellent exercise if you’re looking to include more variety in your routine , or even help with an imbalance in your muscles. It’s great for strengthening your core muscles too.
Single-Arm Dumbbell, Single-Leg RDL (Same side)
You may also perform one-legged dumbbell RDL by placing the hand on the same side as the leg that is balancing. This variation is performed in the same way as that opposite-side one-leg RDL, but it’s much more demanding on agility and balance.
Stiff Leg Dumbbell/Barbell Deadlift
The deadlift for the stiff leg, also known as the barbell dumbbell, is identical to the RDL and is frequently mistaken for it. However, there’s one major distinction between them – that the deadlift with a stiff leg demands only a minimal bend in the knees(straight but not locked legs are great), and it also implies that the bend of the knees need not alter throughout the exercise.
Due to this subtle change in the way it is executed due to this subtle change in execution, the stiff leg deadlift will strain the hamstrings and glutes more than the Romanian deadlift.
The weight is often lifted onto the floor in the stiff leg deadlift whereas the RDL usually stops at mid-shins.
Apart from the knee angle and range of motion, the correct way of performing both styles of deadlifts is identical . You should maintain your upper body firmly in place and move with your hips. You will need more flexibility to properly and safely complete the stiff leg deadlift.
The Conclusion
It is a good idea to use a dumbbell. Romanian deadlift is a wonderful exercise that you should definitely try to integrate it into your daily routine. It’s excellent specifically for building posterior chain muscles strength and mass.
Be sure to keep your back level throughout the entire process and try to feel the muscle tension on your hamstrings while you reduce the weight. These two tips are essential for the safe and efficient performance in the RDL.