This Dumbbell Romanian deadlift (RDL) is an excellent addition and an alternative to the traditional barbell RDL. But, in order to avoid injuries and actually get any benefit from this exercise you must do it correctly.
In this article, we’ll take an in-depth look at the reasonto incorporate the dumbbell RDL into your training routine and how to perform the movement safely and in a safe manner. I love this exercise and attempt to make my clients practice it as often as they can, but it’s also easy to miss.
What Muscles Are Worked Through Dumbbell Romanian Deadlifts?
Dumbbell Romanian deadlifts, which are like the barbell deadlift. Romanian deadlifts – focus on your back and legs, but more heavily emphasise the glutes and hamstrings.
In the end it is the Romanian dumbbell deadlift exercises the muscles listed below:
Hamstrings. Throughout the range of motion of the DB Romanian deadlift, your knee is in a slightly bent position. This is the reason this deadlift variation targets the hamstrings more than the traditional deadlift.
Glutes. The Romanian deadlift, whether dumbbell or the barbell variation – heavily works the glutes due to the fact that you don’t work the quads as extensively like in the normal deadlift. Besides, you bend farther lower during a DB Romanian deadlift, which will force your glutes to be activated more to help bring it back to a higher level.
Middle, upper, back, and the core muscles. The core and back participate in the movements by acting statically, which helps you keep a an upright posture throughout the exercise. When you lower the weight and then lift it back up, your whole back and core will exert themselves to keep your torso rigid.
Forearms. Also, obviously, the DB Romanian deadlift works your forearms since you need to be able to keep your grip throughout the exercise.
A dumbbell Romanian Deadlifts Benefits
When it comes to the advantages of the dumbbell Romanian deadlift, I think I should cover Romanian deadlifts vs traditional deadlifts generally and the dumbbell vs barbell Romanian deadlift.
Let’s first try to understand why the Romanian deadlift that uses dumbbells is compared with its traditional counterpart.
Romanian and Conventional Deadlift
Based on the American Council of Exercise, the primary benefit for the Romanian deadlift over the standard deadlift is the fact that it teaches that you move from your hip. This is particularly beneficial in the squat because you have to sit on your feet starting with your hips.
Many people confuse lumbar motion and hip movements. In all deadlift variations it is recommended to move your hips forward and not flexyour lower back. Deadlifts require you to do a downward bend while maintaining your back in a neutral position The majority of novices have difficulty with this because they do not understand the distinction between lumbar and hip flexion.
Because this Romanian deadlift is all about the flexion of the hips it’s great for helping gym goers with distinguishing between movement in the hips and in the lumbar.
Aside from that, in addition, the Romanian deadlift is a lot more effective when you want to target the muscles of posterior chain in your legs, specifically. The traditional deadlift will work the muscles also, however, it’s much more quad-dominant.
Fixing the knee’s angle by fixing the knee’s angle, the Romanian deadlift puts a greater focus on your glutes as well as hamstrings, as explained earlier.
Dumbbell Vs Barbell Romanian Deadlift
In comparison to that of the barbell Romanian deadlift the dumbbell version offers the following advantages:
It’s easier to master. The dumbbell Romanian deadlift is likely to be easier to master due to the fact that dumbbells are less restrictive than a bar. A barbell can dictate your body angles and hand placement, while dumbbells can be held any manner that feels suitable for you.
Compact weight distribution. Proper weight distribution is vital for every exercise and is one of the things that newbies struggle with. Since you can keep dumbbells more close to your physique The dumbbell Romanian deadlift has smaller weight distribution and could be simpler to do in comparison to bar deadlifts.
Rapid weight adjustments. This is especially beneficial in drop sets. You can simply pick lighter dumbbells if you need to quickly lower weight.
The home gym is a friendlier place. A dumbbell Romanian deadlift is more home gym-friendly due to the fact that dumbbells take less space than barbells with plates.
Weight that is lighter. The weight you can lift using a dumbbell Romanian deadlift is generally lighter as well, which will result in a lower chance of injuries.
How To Do Dumbbell Romanian Deadlifts?
Properly performing the dumbbell RDL is crucial for your health over the long term. In addition, if your form is garbage, your gains are going to be accordingly low.
Here’s how you can set up for the RDL and use it properly:
Take a pair of dumbbells with a suitable weight. If you aren’t sure what weight you should use begin with lighter weights and gradually lift more weight as you need.
Begin by standing with your legs about hip-width apart. Keep your knees soft and slightly bent. Hold the dumbbells in front of the hips, with the palms facing your legs.
Assume a neutral spine position. Make sure you squeeze your shoulder blades together and keep your chest up and ensure that your core stays strong.
Hinge at the waist and lower the weight toward the ground. Lower the weight until you notice an increase in tension between your hamstrings and glutes. As you go down you might be able to bend your knees further but, in the ideal case, the knee’s angle needs to be maintained throughout the exercise.
Press your glutes to the side and press your feet towards the floor for a lift back up.
Repeat at least as many times as is necessary. In the beginning 10 to 12 repetitions in 3 or 4 sets will be sufficient.
Concerning knee bends – certain people are more bent than others. How much bend you can make your knees will depend on your preferences and flexibility. Try to bend your knees only a little, but make sure that your spine stays neutral whatever.
Dumbbell Romanian Deadlift Form Quick Summary
Keep your feet about shoulder-width apart. Hold the dumbbells in both hands.
By straightening your back bent your knees, then lower yourself to an approximately 90-degree angle.
Lower the dumbbells just below your knees, while keeping they as far from your physique as possible.
Check that your spine remains in a neutral stance, ensure that your heels are grounded and extend your knees and hips, while squeezing your glutes at the top of the exercise.
Proper Form for Performing A Dumbbell Romanian Deadlift / Dumbbell RDL – Mistakes To Avoid
The Romanian deadlift is a challenge for novices, especially when you’re unfamiliar with the basic movement – the standard deadlift. Here are a few blunders you need to be on guard for while performing the RDL:
Locking the knees out. If you are unable to lock your knees, then you will not be able maintain an upright spine through the range of motion. Besides, you probably don’t have enough hamstring and glute ability to perform this RDL with straight legs in the first place. Therefore, bending your legs a little is perfect to do this exercise.
Rounding the back. For beginners, it is possible to not grasp the “hip hinge” signal well, and may flex their lumbar instead of the hips. Remember – an ideal RDL demands that the sole movement occurs at your hips. The knees and your back must not move throughout the lift (though knee motion is okay as well). This is to ensure that your back is safe and you’ll get the stretch you need in your hamstrings.
The GIF above illustrates what your back should not look like when doing the RDL.
Looking up or down. To protect your neck ensure that you look down when you lower your weight towards the floor. Many people attempt to look to the side to keep an upright spine, but this can strain your neck too much. Since it is a part of your spine, your neck should be in line with the rest of your back.
What are the Dumbbell Romanian Deadlift Variations And Alternatives?
If you’re not a fan of the dumbbell Romanian deadlift or would like to add some variety to your workout here are a few variations and alternatives 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 attempt the single-leg Romanian deadlift.
This type of exercise is typically performed while standing on one leg while holding a dumbbell with your other hand. So if you stand on your left leg it is recommended to hold the dumbbell in your right hand.
RDL is a single-leg RDL is done by following the steps:
You can balance on one leg, then take a dumbbell in the opposite hand. Make sure your leg is slightly bent.
Move forward to lower the dumbbell. Reduce the weight till you can feel an increase in your glute and hamstrings of your leg.
Lift the dumbbell back up with your glute.
A single leg Romanian deadlift is extremely demanding to balance. Start with a lightweight weights in order to create the foundation for heavier weights.
I probably wouldn’t do the single-leg RDL regularly however it’s a great move if you’re looking for a way to include more variety in your routine or to treat muscle imbalance. It’s great for strengthening the core, too.
Single-Arm Dumbbell with Single Leg RDL (Same side)
You may also perform your single leg dumbbell RDL by using the hand on the same side as the leg that is balancing. This variation can be performed in the same way as an opposite side single-leg RDL, but it’s much more demanding in terms of agility and balance.
Stiff Leg Dumbbell/Barbell Deadlift
The deadlift for the stiff leg, also known as the barbell dumbbell, is very similar to the RDL and often misinterpreted for it. But there is one big difference between the two – it is a deadlift for the rigid leg that demands the use of a only a slight bend of the knees(straight but not locked legs are best) It also suggests that the bend of the knees need not change throughout the workout.
Because of this subtle shift in how it’s executed 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 deadlift with stiff legs, in contrast to the RDL usually stops at mid-shins.
In addition to the knee angle and the range of motion, the proper form for both styles of the deadlift is nearly the same. You need to keep your upper body in a rigid position and lift your hips. However, you will require additional flexibility to properly and safely complete the stiff leg deadlift.
The Final
A 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.
Keep your back in neutral during the entire motion and try to feel that muscle tension on your hamstrings while you lower the weight. These two tips are essential to the safe and effective exercise for the RDL.
Low Carbohydrate Diets 