Barbell RDL: Proper Form and Benefits

Strong legs allow you to climb stairs, a resilient lower back helps you lift your groceries in one go, and strong glutes support your spine during a long day at the office. If you want these three muscle groups to be strong enough to handle whatever life throws at you, the RDL bar (Romanian deadlift) is your answer.

This exercise trains proper hip hinge movement, strengthens your posterior chain, and translates directly to real life, teaching your body to move as one connected unit.

This guide walks you through everything you need to know about the RDL bar, from setup to execution, as well as variations you can easily add to your fitness routine.

What is a dumbbell RDL?

The Romanian Dumbbell Deadlift (RDL) is a hip hinge exercise that begins in a standing position with the bar held in front of your thighs. You may be familiar with the traditional RDL which starts from the ground. However, the RDL bar differs in that it emphasizes the downward portion of the movement as you push your hips back and lower the bar toward the floor.

This exercise is different from other lower body movements because it focuses on the posterior chain, or the muscles at the back of your body. While squats and lunges work your quads, the RDL bar gives your hamstrings and glutes a little extra love.

Although you can perform Romanian deadlifts with various equipment, like dumbbells and kettlebells, the RDL bar allows you to load more weight while remaining stable.

Perhaps most importantly, the RDL teaches an incredibly useful movement pattern: the hip hinge. Beyond its exercise applications, this movement also provides a basis for picking up heavy objects safely. In fact, studies show that mastering the hip hinge can reduce lower back pain and improve the quality of movement in sports and everyday activities.

How to do a dumbbell RDL step by step

Although it may be tempting to load as much weight on the plate as possible, proper form is more important for maximum gains. So, here’s how to properly perform a barbell RDL:

• Starting position – Stand with your feet hip-width apart, holding the bar in front of your thighs with an overhand grip. Place your hands about shoulder-width apart. Next, pull your shoulders back and down, engage your core and bend your knees slightly.

• hip hinge – Initiate the movement by pushing your hips towards the wall behind you (this is the “hinge” movement). As you rotate your hips, the bar will come down the front of your thighs. Keep it close to your body, with your back flat and your chest lifted. Next, inhale and lower the bar until you feel a deep stretch in your hamstrings at the bottom of the movement.

• Back – Drive through your heels and engage your glutes to return to standing, keeping the bar close to your body the entire time. Exhale as you go up, letting the bar follow the same straight line as you go up.

Tips for Barbell RDL Beginners

Follow these beginner-friendly tips to quickly master the basics of the Romanian dumbbell deadlift:

• Practice the hip hinge pattern without weights first. Stand a few inches from a wall, facing you, and try to tap your glutes against the wall while keeping your chest up and your back flat.

• Start with dumbbells if the bar feels awkward. Dumbbells allow for greater freedom of movement, so you can just focus on learning the basics.

• Limit your range of motion at first. Stop where you can maintain a flat back and neutral spine, then gradually increase your depth as you become more flexible.

• Use lighter plates to maintain balance. If you have trouble lifting the bar without tipping it over, you should start with less weight. This will ensure that you learn the proper movement pattern as you continue to practice.

Keep in mind that it takes time to learn the correct technique, so don’t rush. Slow down and create solid movement patterns with loads that feel manageable. Even if you work slowly, you’ll be handling weights that seemed impossible on the first day before you realized it.

How to Fix Common Barbell RDL Errors

As we mentioned, form and control are All when it comes to the RDL bar. By knowing what common form and control errors to watch out for (and how to correct them), you can ensure a safer, more effective workout:

• Round your back – When your lower back rounds, you shift stress from your hamstrings and glutes to your spinal discs. Correct this by keeping your chest proud and your gaze slightly forward. If you can’t maintain a flat back through your full range of motion, you’re going too low.

• Bend your knees too much – Many people try to do a squat rather than a hip hinge when performing a dumbbell RDL. Remember: your knees should maintain the slight bend with which you started, without moving forward.

• Let the bar drift forward – When the bar moves away from your body, it creates unnecessary tension in your lower back. Keep the path of the bar vertical and close to your legs throughout the movement.

• Going too fast – Rushing through reps reduces the muscle-building benefits of lowering the bar. Count to three as you descend, pause briefly at the bottom, then return to standing in a controlled movement.

Is a Barbell RDL for the back or the glutes?

This is one of the most common questions regarding RDL. The truth is that your back and glutes benefit from this movement.

An RDL primarily targets your hamstrings and glutes while recruiting your lower back muscles to stabilize your spine. The barbell has the added benefit of loading your posterior chain with heavier weights than most other equipment, making it excellent for building strength and muscle.

However, if you feel the exercise primarily in your lower back, it usually means your form needs adjusting. The lower back should be engaged but not tense, with the majority of the work occurring in the hamstrings and glutes. To put more emphasis on your glutes, move your hips forward and squeeze your glutes when you stand up straight.

How much weight should you RDL?

The right weight for the RDL bar depends on your experience level, flexibility and strength. If you’re not sure where to start, it’s best to gradually gain weight until you reach your comfort level.

Once you’re familiar with the movement, you can focus on increasing your maximum weight. Most people can RDL about 60-80% of their maximum conventional deadlift.

Barbell RDL versus other lower body exercises

If you’re curious how the dumbbell RDL compares to other leg exercises, know that each movement has its own purpose. The right choice for your routine depends on the muscles you are trying to target.

Barbell RDL vs Regular Deadlifts

A regular deadlift starts from the ground and involves more bending at the knees, making it a full-body compound lift. RDLs start standing and focus more specifically on the hip hinge with less knee involvement.

If you want to build strength and power, a deadlift is a good place to start. If you’re more focused on developing your hamstrings and glutes while perfecting your hip hinge, RDLs are your choice.

Barbell RDL vs. Squats

Squats are quad-dominant exercises that involve significant knee flexion. RDLs are hip dominant movements that target the posterior chain with minimal knee movement.

Both exercises are part of a well-rounded leg routine, as squats strengthen your quads and overall leg strength, while RDLs strengthen the back of your legs.

Other variations to try

Once you’ve mastered the standard dumbbell RDL, these variations can enhance your workout:

• RDL Single Leg Bar – Hold the bar with both hands and perform the RDL standing on one leg. This variation challenges your balance while building unilateral strength.

• RDL Dumbbell – Using dumbbells instead of a barbell provides more freedom of movement and works well for home workouts. The dumbbell variation also requires more core stability since you don’t have a single bar to balance.

• RDL deficit – Stand on a weight plate or small platform to increase your range of motion. This variation intensifies the hamstring stretch, but you should only attempt this after you’ve perfected standard RDL form.

• Weather in RDL – Slow down your repetitions to increase time under tension. Lower for a count of three, pause at the bottom, then raise back up for another count of three to build strength and control without adding additional weight.

Do better deadlifts with Chuze Fitness

The RDL bar is one of the most effective exercises for building posterior chain strength. Mastering the hip hinge allows you to do more than lift heavier weights (although that’s a nice bonus). It also helps you learn to move well, protecting your spine during daily activities so you can face life with more confidence.

If you would like to see the technique demonstrated step by step by one of our certified trainers, watch this video tutorial to see proper dumbbell RDL form in action.

At Chuze Fitness, we’re passionate about helping you master movements like the RDL bar. When you’re ready to practice your form with expert guidance, our trainers are here to help. Experience group classes, personal training, quality equipment, amenities, and most importantly, a supportive and welcoming community, only in Chuze.

Sources:

CNN Health. Strong Glutes, Healthy Body: Why Your Butt Is More Important Than You Think. https://www.cnn.com/2025/05/29/health/glute-strength-chronic-pain-relief-wellness

Sensors. Lower back injury prevention and hip hinge awareness with a neutral spine using wearable sensors during lifting exercises. https://pmc.ncbi.nlm.nih.gov/articles/PMC8402067/

Mikolo Fitness. RDL vs. Deadlift Weight: How to Choose the Right Lift for Your Goals. https://gym-mikolo.com/blogs/home-gym/rdl-vs-deadlift-weight-how-to-choose-the-right-lift-for-your-goals?srsltid=AfmBOoruiGTOu8VQJ6KGXxqzQRgV_hTYKkxEhSEhdphd2GVj44qMKA5Q