Dumbbell Romanian Deadlift (RDL) – Introduction
What is the dumbbell Romanian deadlift exercise + why is it so good for you?
The dumbbell Romanian deadlift is an excellent alternative to the barbell deadlift.
You might not be ready to use a conventional Olympic barbell, which is 45 pounds in weight.
So, why do you want to use dumbbells instead of a barbell?
Because it is more comfortable, you can start with a much lighter weight and focus on form when you do the Romanian deadlift with dumbbells.
Romanian Deadlifts with Dumbbells – The Benefits
First, the Dumbbell RDL builds your posterior chain muscles.
The posterior chain means the often neglected muscles of the back half of your body (because you cannot see them in the mirror.)
Second, increasing the strength of your posterior chain corrects muscle imbalances.
For example, most people who sit all day and get up now and then, have quadricep development but weak hamstrings.
Studies show that weak hamstrings result in more ACL injuries in female runners.
Third, another great benefit of the Romanian deadlift is that it teaches you how to hinge at the hips.
Learning how to hip hinge means that you become accustomed to breaking at and driving through with your hips.
Hip hinge and hip drive are essential movements to master the deadlift.
For example, Allyson Felix is the most decorated female runner in USA history.
Many say it is because hip hinge movements like the deadlift were a central part of her training program.
Coach Barry Ross describes Felix’s deadlift program in his classic book Underground Running.
As a result of these benefits, you can see how the Romanian dumbbell deadlift will improve your fitness.
Whether you are a beginner or not.
Why Do Romanian Deadlifts with Dumbbells – Summary
- You correct muscle imbalances
- Develop the neglected posterior chain and
- Master the fundamental movements for the deadlift.
- It is a full-body strength exercise
Watch the following video to understand the importance of the Romanian dumbbell deadlift:
STOP deadlifting until you learn how to Romanian deadlift
How to Romanian Deadlift with Dumbbells
Starting Position
The starting position of this deadlift variation differs from the conventional barbell deadlift.
This deadlift variation begins from a standing position.
Instead of lifting the barbell from the floor, you lower the barbell.
To the limit of your hamstring flexibility, and then stand up again.
Hold the dumbbells in your hands with the palms facing your body.
Keep your upper body tight and braced.
And remember always to keep a neutral spine.
Never hunch your back.
Knees Slightly Bent
Keep a slight bend in your knees throughout the movement.
The Romanian dumbbell deadlift is not a stiff leg deadlift, where you keep your legs completely straight.
You can read more about stiff leg deadlifts here and how they are different from Romanian deadlifts.
The Hip Hinge
This movement is key to the Romanian deadlift.
Here’s how to do it with proper form:
- Do not bend forward to lower the dumbbells — instead, break at your hips and push your butt back.
- This is called a hip hinge movement. It will cause your upper body to lower.
- Keep your upper body tight and braced with a neutral spine.
- When you reach the limit of your range of motion, the dumbbells will likely be around knee height.
- You should feel a strong stretch and tension in the back of your legs, especially the hamstrings.
Hip Drive
At this point, squeeze your glutes and push your hips forward—this motion is called the hip drive.
It’s a key part of the dumbbell Romanian deadlift and helps strengthen your entire posterior chain.
Practice the movement pattern of the hip hinge and hip drive using a pair of dumbbells and light weights at first.
Increase the weight as your form and mind-muscle connection improve.
Watch the following video to cement in your mind how to do the dumbbell Romanian deadlift with proper form:
The Right Way to Do Dumbbell Romanian Deadlifts
The dumbbell Romanian deadlift works the following muscle groups:
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Hamstrings – primary movers during the hip hinge.
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Glutes – activate during hip extension at the top.
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Lower back (erector spinae) – helps maintain a neutral spine, a straight back.
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Core muscles (rectus abdominis, transverse abdominis, obliques)– stabilizes the torso.
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Upper back muscles – latissimus dorsi, trapezius, and rhomboids – assist with posture and scapular control.
What is the difference between a Romanian deadlift and a regular deadlift?
For this question, see the Romanian Deadlift vs Conventional Deadlift: What’s The Difference + How for all the details.
Dumbbell Romanian Deadlift – Wrapping Up
To sum up, here is the bottom line.
Exactly, what’s in it for you to do dumbbell Romanian deadlifts?
This post answers that question, plus how to perform them.
Because of Romanian deadlifts with dumbbells, you will improve your:
- Athleticism
- Running
- Sprinting
- Muscle balance
- Prevent injury
- Hip hinge and drive
- Hamstring development
- Conventional deadlift
Are you not sure why deadlifts are such a big deal in the first place?
Then make sure to read the fantastic benefits of deadlifts.
Also, do not forget to see the 27 sensational ways how deadlifts transform your body.
For example, the deadlift changed my body from fat to fit at the age of 56.
Therefore, I am confident that the deadlift can transform your dad bod (or grandpa bod) as well.
The bottom line, the dumbbell Romanian deadlift is a great deadlift assistance exercise.
And it is also an excellent tool for mastering the most important movement pattern to excel in the deadlift.
Related Posts:
- Good Morning Exercise Vs Deadlift: Pros and Cons + Which Is Better?
- The Top 7 Lower Back Exercises at Home with Dumbbells
- Dumbbell Deadlift Exercise Guide: Muscles Worked + Variations
- 7 Best Romanian Deadlift Benefits to Maximize Your Athletic Potential
- Push Workout with Dumbbells at Home for Beginners
- 7 Best Hip Hinge Exercises You Need for Big Strength & Fitness
