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For a lifting movement that strengthens your lower body and back while improving flexibility, you can’t go wrong with the RDL dumbbell (Romanian deadlift). Best of all, you don’t have to be an Olympic weightlifter like its namesake, Nicu Vlad, to add it to your routine.
If the RDL had a slogan, it would be “simple, but not easy”. Done incorrectly, it can lead to pain or tension in the lower back, knees and hamstrings. But master the form and you’ll learn a versatile exercise that builds functional strength, flexibility, and sculpted glutes, serving you in many workouts to come.
RDL 101 dumbbell: how it works and its advantages
RDLs are not just for “leg days”. It is actually a full body movement that trains coordination, stability and control. Here’s what works hard when you execute correctly:
- Hamstrings – The hamstrings are the main targets of an RDL. By raising and lowering your dumbbells, this movement strengthens the back of your legs through a lengthening or eccentric movement. This will improve your flexibility reducing your risk of injury.
- Glutes – As you thrust your hips forward at the top of the lift, your glutes work hard to bring you back upright. Over time, this “hinge” movement can help strengthen, shape and develop your glutes.
- Loins – During an RDL, the spinal erector muscles that girdle your spine work to keep it stable.
- Heart – Throughout the movement, you will use your abdominals and your obliques which support your spine as well as your daily balance.
As a bonus, holding the dumbbells through the full range of motion means your forearm and grip strength will improve.
Activating these key areas provides various benefits that go far beyond building muscle:
- Muscle growth and toning – Yes, it’s true: RDLs can develop your glutes. The key is to gradually increase your weight or repetitions over time, making sure you master proper form. By engaging your glutes at the top of each rep, you’ll stimulate muscle growth and improve definition over time.
- Joint-friendly bodybuilding – Since RDLs have a narrower range of motion than traditional deadlifts, the emphasis is on slow, controlled movements rather than heavy lifting. If you maintain good form, this makes RDLs easier on your knees, while still providing considerable strengthening results.
- Better hip mobility – Hinge movement of the RDLs helps open tight hips, encouraging good movement mechanics in other exercises and daily life.
- Improved posture – By strengthening the posterior chain, RDL helps counteract the effects of sedentary activities (e.g. sitting at a desk). This way, it can encourage a straighter, more confident posture.
RDL vs Deadlift: What is the difference?
Romanian deadlifts and conventional deadlifts strengthen the posterior chain. However, their mechanisms and objectives differ:
- Traditional Deadlifts – These start from the ground and require you to bend your knees dramatically. This is a powerful move ideal for strengthening the entire body and teaching your body to lift heavy.
- Romanian Deadlifts (RDL) – These start in a standing position and maintain a slight bend in the knees throughout the movement. The emphasis here is on reducing weight (eccentric movement), which increases time under tension, thereby improving flexibility in the hamstrings and glutes.
Both moves are fantastic and can be a dynamic part of any comprehensive workout routine. However, the RDL’s emphasis on control makes it a reliable tool for developing strength. while learn proper hip and hinge form.
How to Nail Your Form on a Dumbbell RDL
Performing the Dumbbell Romanian Deadlift correctly comes down to alignment, control, and intention. Here’s how to make one, step by step:
- Start in a standing position – Start with your feet hip-width apart, keeping your knees slightly bent. You can either start with dumbbells on the floor or hold one in each hand. (If you’re holding your dumbbells to start, place them gently on the front of your quadriceps to start, with your palms facing your pronated legs.)
- Engage your core and define your posture – Pull your shoulder blades toward your lower back. Engage your core, keep your chest and chin lifted, and lengthen your spine.
- Initiate the hip hinge – Keeping your knees slightly bent with your spine long, begin to push your hips back, lowering toward the floor. To master your hinge, it can be helpful to imagine using your hips to close a door behind you. (If you hold your dumbbells, they should almost brush the front of your legs as you lean forward.)
- Lower the dumbbells – Continue to lower your torso until you start to feel a pull in your hamstrings and you can no longer move your hips back. Keep your back flat and your head aligned with your spine.
- Cross your glutes to stand – Engage your core again, dig your feet into the ground and push through your hips to stand. Once you reach the top, work through your lats and glutes.
- Repeat, focusing on control – Continue with the desired number of repetitions, focusing on slow, controlled movements rather than rushing to complete them. With RDLs, the quality of your form will yield better results than the quantity of your repetitions.
If you’re new to RDLs, consider practicing them without dumbbells first to master your hip hinge. In an expert hip hinge, your back remains flat, but your knees will not be overly bent. Alternatively, you can start with lighter dumbbells and build from there.
Common Mistakes with RDL Dumbbells: Tips for Beginners
RDL may seem simple, but it is surprisingly technical. Even small mistakes can reduce its effectiveness, strain your hamstrings or lower back, or otherwise interfere with your form.
With all of this in mind, let’s look at five common mistakes and how to fix them.
Bend your knees too much
Bending your knees excessively can turn your RDL into a squat. This takes attention away from your hamstrings and glutes, the main targets of the exercise.
To avoid this, make sure to keep your knees slightly bent, just enough to keep them unlocked. Instead, it will help you hinge around your hips.
Round your back
Rounding your spine causes you to lose tension in your posterior chain, putting you at risk of injury.
Try to keep a neutral spine throughout the exercise. It can be helpful to imagine that you are balancing something while lying on your back, from your head to your tailbone.
Going too fast
A major trend in bodybuilding is rushing through reps. When you slow down, it improves the mind-muscle connection, which some research suggests can give you more bang for your buck during workouts.
To fix this, just focus on moving slowly. Pay attention to a controlled descent and re-engage your core, shoulders and glutes as you return to standing.
Let the dumbbells drift forward
If your weights move too far away from your legs, your lower back will feel the strain.
To solve the problem, keep your dumbbells close to your body. They should almost brush your thighs and shins when you bend over.
Skip the warm-up
RDLs strengthen your hamstrings by introducing time under tension. If yours are tight, it can make them uncomfortable or reduce your range of motion.
To address this, be sure to warm up with dynamic stretches like hip circles, leg swings, or good mornings (using body weight only) to help prepare your muscles for the load.
4 RDL variations to try
Once you’ve mastered the dumbbell RDL, spice things up by trying some of these RDLs with a twist:
- RDL Single Leg Dumbbell – This variation trains balance and stability while working your legs in isolation. Holding one or two dumbbells, lean forward on one leg while the other extends behind you. You can also use a couch to support your non-working leg.
- RDL offset position – This one is killer for beginners switching to the one-legged version. Place one foot slightly behind the other, keeping most of your weight on your front leg. Bend over as usual, resting your weight on the heel of your standing leg.
- RDL Dumbbell – If you are comfortable with dumbbells, you can try a barbell for a heavier load. The movement pattern remains static, but using a barbell allows you to increase your weight and challenge your posterior chain even more.
- RDL deficit – Standing on a small step or platform will increase your range of motion and hamstring engagement. At first, it’s best to keep your weights light: this one is all about depth and control.
Introducing one or two of these variations into your routine can keep your body guessing as you target your muscles from different angles.
Improve your gym time at Chuze Fitness
Romanian deadlifts are a must-have movement for beginners and seasoned lifters alike. Whether your goal is functional (like strengthening your lower back and improving mobility) or aesthetic, like shaping your glutes, RDL is a foundational exercise that delivers results regardless of gym goals and levels.
Curious to try RDL with high-end equipment or the help of passionate and friendly trainers? Discover Chuze Fitness. Our facilities are designed to support your goals, with a community that is there to cheer you on every step, lift or jump along the way.
Get started today with a free trial membership at a Chuze store near you.
Sources:
Catalytic athletics. Lessons from Romania: Nicu Vlad at the Olympic Training Center.
Men’s health. Romanian Deadlift vs. Deadlift: Which Exercise is Best for Your Workouts? https://www.menshealth.com/fitness/a41736822/eccentric-vs-concentric/
Health Line. Deadlift vs Romanian Deadlift: Benefits of Each and How to Do It.
https://www.healthline.com/health/romanian-deadlift-vs-deadlift#romanian-deadlift
Los Angeles Times. Unlock your mind-muscle connection for bigger muscle gains and better workouts.
https://www.latimes.com/fitness/motivation/story/mind-muscle-connection-for-muscle-growth
