This Dumbbell Romanian deadlift (RDL) is an excellent addition and an alternative to the traditional barbell RDL. To stay injury-free and reap the maximum benefit from this workout you must do it correctly.
In this article, we’ll take a look at whyto include the dumbbell RDL in your training program and how you can perform the movement correctly and safely. I love this exercise and always make my clients do it whenever possible, however, it’s very easy to miss.
What Muscles Are Worked By Dumbbell Romanian Deadlifts?
Dumbbell Romanian deadlifts are a bit like the barbell deadlift. Romanian deadlifts. The focus is on your back and legs, but more heavily emphasise the glutes and hamstrings.
In the end The Romanian dumbbell deadlift exercises the muscles listed below:
Hamstrings. In the full range for the DB Romanian deadlift, your knee is in a slightly flexed position. This is the reason this deadlift variation targets your hamstrings more than the standard deadlift.
Glutes. The Romanian deadlift, regardless of the dumbbell or the barbell variation – heavily works the glutes since you don’t utilize your quads as frequently as you do in the traditional deadlift. Besides, you bend farther lower during the DB Romanian deadlift, which will force your glutes to be activated more to bring it back to a higher level.
Middle, upper, back, and the core muscles. The back and core participate in the motion by acting statically, which helps you keep a a safe posture throughout the exercise. As you lower the weight , and then lift it back up, your whole back and core have to perform a lot of work to ensure that your body remains rigid.
Forearms. Also, obviously, the DB Romanian deadlift works your forearms , since you need to be able to maintain your grip during the whole movement.
The dumbbell Romanian Deadlifts Benefits
If you’re interested in the advantages of the dumbbell Romanian deadlift, I think I need to cover Romanian deadlift vs. conventional deadlift generally and the dumbbell vs barbell Romanian deadlift.
Let’s begin by figuring out exactly how Romanian deadlift that uses dumbbells is compared against its conventional counterpart.
Romanian and Conventional Deadlift
As per the American Council of Exercise, one of the major advantages to the Romanian deadlift over the conventional deadlift is that it trains that you move from your hip. This is particularly useful for the squat because you have to sit down starting with your hips.
Many beginners confuse lumbar movement as hip motion. When you do any variation of deadlift it is recommended to move your hips forward and not flexyour lower back. Deadlifts require you to move your body downwards while maintaining your back in a neutral position Many newbies struggle with this because they do not understand the distinction between lumbar and hip flexion.
Since you’re doing the Romanian deadlift is all about the flexion of the hips it’s fantastic in helping gym-goers to distinguish between movements in the hips as well as the lumbar.
Additionally however, this Romanian deadlift is a lot more effective for those looking to target the posterior chain muscles in your legs specifically. The standard deadlift can work these muscles quite also, however it’s much more quad-dominant.
In fixing the knee’s angle by fixing the knee’s angle, the Romanian deadlift is able to put more emphasis on your glutes and your hamstrings. As we’ve explained earlier, this is because they are the.
Dumbbell Vs Barbell Romanian Deadlift
If compared with that of the barbell Romanian deadlift the dumbbell version has the following benefits:
Easier to master. It is easier to master the dumbbell. Romanian deadlift is probably easier to master since dumbbells have less restrictions than barbells. Barbells dictate your body’s angles and hand positioning, whereas dumbbells can be held in any position that is your comfort level.
The weight distribution is more compact. The correct weight distribution is vital in any exercise and is one of the things that newbies struggle with. Since dumbbells are able to be placed closer to your body and the dumbbell Romanian deadlift features smaller weight distribution and is perhaps simpler to do over the deadlift bar.
Rapid weight adjustments. This is particularly beneficial when you are working on drop sets. You simply grab lighter dumbbells when you’re required to rapidly lower weight.
The home gym is a friendlier place. A dumbbell Romanian deadlift is more home gym-friendly since dumbbells take up less space than a barbell that has plates.
Weight that is lighter. The weight you can lift with the dumbbell Romanian deadlift is typically lighter as well, which will result in a lower chance of injury.
How to Do Dumbbell Romanian Deadlifts?
Properly performing this dumbbell RDL is essential for your health over the long term. Besides, if your form is not correct then your gains are likely to be accordingly low.
Here’s how to set up for the RDL and use it properly:
Get a pair of dumbbells with a weight that is comfortable. If you’re unsure of what weight you should use, start lighter and add weight as needed.
Place your feet at a hip-width distance apart, your knees being slightly bent and soft. The dumbbells should be held in front of your hips, keeping the palms facing towards your legs.
Assume a neutral spine position. Squeeze your shoulder blades together, keep your chest out and make sure your core is tight.
Make sure you are at your waist and lower the weight toward the ground. The weight should be lowered until you notice the tension of your hamstrings as well as glutes. As you decrease you can be able to bend your knees further but, in the ideal case, the knee’s angle needs to be maintained throughout the lift.
Engage your glutes by pressing your feet down for a lift back up.
Repeat at least as many times as is necessary. For a start 10 to 12 reps over 3 to 4 sets will be sufficient.
Concerning knee bend – some individuals bend more than others. How much to bend your knees is contingent on your personal preferences and flexibility. Make sure to bend your knees minimally but ensure that your spine remains neutral regardless of the bend.
Dumbbell Romanian Deadlift Form Quick Summary
Place your feet at a shoulder width apart, and then hold the dumbbells in both hands.
Straight back, bend your knees and lower yourself to an approximately 90-degree angle.
Lower the dumbbells down below your knees, while keeping the dumbbells as near to you as is possible.
Be sure your spine is in a neutral position, keep your heels firmly planted and your hips and knees while pressing your glutes to the top of your movement.
Proper Form for Performing A Dumbbell Romanian Deadlift / Dumbbell RDL – Mistakes To Avoid
The Romanian deadlift can be a bit difficult for newbies, particularly if you aren’t familiar with the base movement – the deadlift that is commonly used. Here are a few mistakes that you must be aware of while performing the RDL:
The knees should be locked out. If you lock your knees you’ll never be able to keep a straight spine throughout the range of motion. Furthermore, you likely don’t have enough glute and hamstring flexibility to properly do this RDL by straightening your legs in the first place. So a slight bend is just fine for this type of exercise.
Rounding the back. Beginning athletes may not comprehend the “hip hinge” signal well, and may flex their lumbars instead of their hips. Remember that a perfect RDL is one where the only motion is at your hips. Your back and knees should not be moved during the workout (though knee motion is okay as well). This will ensure that your back is safe and you’ll get good stretch to your hamstrings.
The GIF above shows you what your back ideally should NOT look like when doing the RDL.
Looking up or down. To ensure your neck is safe it is recommended to look downwards as you lower the weight towards the floor. Some people prefer to look to the side to keep a neutral spine – this may overly stress your neck. As a component of the 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 don’t like this dumbbell Romanian deadlift or would like to add some variety to your routine, here are a few alternatives and variations to try out.
Single-Arm Dumbbell, Single-Leg RDL (Opposite sides)
If you’ve got the hang of the standard dumbbell RDL If you’re able to master the standard dumbbell RDL, you could try one-leg Romanian deadlift.
This is usually done by standing on one leg and holding a dumbbell in your the opposite hand. Therefore, if you stand on your left leg you must place the dumbbell into your right hand.
The single-leg RDL is carried out as follows:
Keep one leg on the floor and take a dumbbell in the opposite hand. Keep your knee slightly bent.
Then bend forward and reduce the weight. Go down to feel the tension build up in the muscle’s glute and hamstring.
Lift the dumbbell back up with your glute.
The single-leg Romanian deadlift is extremely taxing to balance. You should start with very light weights to establish the foundation for heavier weights.
I probably wouldn’t perform the single-leg RDL frequently, but it’s an excellent movement if you want to add more variety to your routine or treat an imbalance in your muscles. It’s great for working your core muscles too.
Single-Arm Dumbbell Single-Leg 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 done in the same way as that opposite-side one-leg RDL but it’s more demanding on balance and flexibility.
Stiff Leg Dumbbell/Barbell Deadlift
The stiff leg dumbbell/barbell deadlift is identical to the RDL and often misinterpreted as it. But there is one big difference between them: the stiff leg deadlift needs an only a slight bend of the knees(straight but not locked legs are great) Also, it suggests that the bend of the knees need not change throughout the workout.
Due to this subtle change in technique The stiff leg deadlift increases the load on the hamstrings as well as the glutes more than the Romanian deadlift.
The weight is typically dropped onto the floor during the stiff leg deadlift whereas the RDL usually stops at mid-shins.
In addition to the knee angle and range of motion, the proper way of performing both styles of deadlifts is identical . You should maintain your upper body firmly in place and move with your hips. But you need extra flexibility to correctly and safely complete the deadlift with stiff legs.
The Final
The dumbbell Romanian deadlift is an amazing exercise that it is a must to incorporate it into your workout routine. It’s great for building posterior chain muscles strength and bulk.
But do remember to keep your back level throughout the entire exercise and attempt to feel that strain in your hamstrings as you lower the weight. These two aspects are vital to the safe and effective execution for the RDL.