For a lifting movement that strengthens your lower body and back while improving flexibility, you can’t go wrong with dumbbell RDL (Romanian deadlift). Best of all, you don’t have to be an Olympian like its namesake, Nicu Vlad, to add it to your routine.
If RDL had a description, it might be “simple, but not easy.” If performed poorly, it can lead to pain or strain 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 well in many workouts to come.
Dumbbell RDL 101: What Works and the Benefits
RDLs aren’t just for “leg day.” It’s actually a full body movement that trains coordination, stability and control. See what’s working hard when you’re running it right:
- 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 the risk of injury.
- Buttocks – When you drive your hips forward at the top of the lift, your glutes work hard to bring you back up. Over time, this “joint” movement can help strengthen, shape and develop your glutes.
- Lower back – During an RDL, the spinal muscles that surround your spine work to keep it stable.
- Core – Throughout the movement, you’ll be engaging your abs and obliques, which support your spine as well as your everyday balance.
As a bonus, holding dumbbells through a full range of motion means your forearm and grip strength will improve.
Activating these key areas offers several benefits that go far beyond building muscle:
- Muscle growth and toning – Yes, it’s true: RDLs can make your butt bigger. The key is to gradually increase your weight or reps over time, making sure you’ve mastered proper form. By working your glutes at the top of each rep, you’ll stimulate muscle growth and improve definition over time.
- Joint-friendly strength training – Because RDLs have a smaller range of motion than traditional deadlifts, the emphasis is on slow, controlled movement rather than a heavy load. If you maintain proper form, this makes RDLs easier on your knees — while still delivering significant strengthening results.
- Better hip mobility – The articulated movement of the RDLs helps open up tight hips, encouraging proper movement mechanics in other exercises and in everyday life.
- Improved posture – By strengthening the posterior chain, RDLs help counteract the effects of sedentary activities (eg sitting at a desk). In this way, it can encourage a more upright, confident posture.
RDL vs. Deadlift: What’s the Difference?
Both Romanian deadlifts and conventional deadlifts strengthen the posterior chain. However, their mechanisms and goals differ:
- Traditional deadlifts – These start from the floor and require you to bend your knees dramatically. It’s a strength movement perfect for building total body strength and teaching your body to lift heavy loads.
- Romanian Deadlifts (RDL) – These start from a standing position and maintain a slight bend in the knees throughout the movement. The focus here is on lowering the weight (eccentric movement), which increases time under tension, improving flexibility in the hamstrings and glutes.
Both movements are fantastic and can be a powerful part of any comprehensive workout routine. However, RDL’s emphasis on control makes it a reliable tool for building endurance while learning proper hip-joint form.
How to nail your form on an RDL dumbbell
Proper execution of the Romanian dumbbell deadlift depends on alignment, control and intention. Here’s how to complete a step by step:
- Start in a standing position – Start with your feet hip-width apart, keeping a gentle bend in your knees. You can either start with dumbbells on the floor or hold one in each hand. (If you’re holding dumbbells to start, rest them gently on the front of your quads to start, palms facing your feet in an overhand grip.)
- Engage your core and adjust your posture – Pull your shoulder blades down into your back. Engage your core, keep your chest and chin lifted, and lengthen your spine.
- Start the hip hinge – Keeping a gentle bend in your knees with your spine out, begin to push your hips back, reaching down toward the floor. To master your hinge, it may help to imagine using your hips to close a door behind you. (If you’re holding dumbbells, they should almost skim the front of your feet as you bend forward.)
- Lower the dumbbells – Continue to lower your torso until you start to feel a pull in your hamstrings and can’t take your hips back any further. Keep your back flat and your head in line with your spine.
- Drive through your glutes to stand – Reengage your core, plant your feet on the floor and push your hips to stand. Once you reach the top, squeeze your lats and glutes.
- Repeat, focusing on control – Continue with the desired number of repetitions, focusing on slow, controlled movements rather than rushing through them. With RDLs, the quality of your form will yield better results than the quantity of your reps.
If you’re brand new to RDLs, consider practicing them without the dumbbells first to master your hip hinge. In a special hip hinge, your back stays flat, but your knees won’t 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 affect your form.
With all that in mind, let’s take a look at five common mistakes and how to fix them.
Bending the knees excessively
Bending your knees too much can turn your RDL into a squat. This shifts the focus away from your hamstrings and glutes – the main targets of the exercise.
To avoid this, make sure you have a gentle bend in your knees—as long as they stay unlocked. This will help you articulate from your hips.
Rounding Your Back
Rounding your spine causes you to lose tension in your posterior chain, putting you at risk for injury.
Aim to maintain a neutral spine throughout the exercise. It may help to imagine that you are balancing something lying on your back, from your head to your tail.
Very fast movement
A major trend in weight training is to rush the reps. When you slow down, it strengthens the mind-muscle connection, which according to some research can make you more bang for your buck during your workout.
As a solution, just focus on slow motion. Focus on a controlled descent and re-engage your core, shoulders and glutes when you return to standing position.
Letting the dumbbells move forward
If your weights are too far away from your feet, your lower back will feel the strain.
To correct the problem, keep your dumbbells close to your body. They should almost graze your thighs and shins as you bend over.
Skipping the warm-up
RDLs strengthen your hamstrings by introducing time under tension. If yours are tight, it can make them feel uncomfortable or reduce your range of motion.
To correct this problem, be sure to warm up with dynamic stretches such as hip circles, leg swings or good mornings (using only body weight) to prepare your muscles for the load.
4 RDL variants to test
Once you’ve mastered the dumbbell RDL, spice things up by trying some of these RDLs with a twist:
- Single Leg Dumbbell RDL – This variation practices balance and stability while working your legs individually. Holding a dumbbell or two, lean forward on one leg while the other is extended behind you. Or, you can use a couch to support your non-working leg.
- RDL staggered stop – This is killer for beginners switching to the single leg version. Place one foot slightly behind the other, keeping most of your weight on your front foot. Bend down as usual, pressing your weight down into the heel of your standing leg.
- RDL bar – If you are confident with dumbbells, you can try a barbell for a heavier load. The movement pattern remains static, but using a bar allows you to increase your weight and challenge your posterior chain even more.
- RDL deficit – Standing on a small step or platform will increase range of motion and engage the hamstrings. In the beginning, it’s best to keep your weights light – it’s 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.
Elevate your gym time at Chuze Fitness
Romanian deadlifts are a good move for both beginners and experienced lifters. Whether your goal is functional—like strengthening your lower back and improving mobility—or aesthetic, like shaping your glutes, the RDL is a foundational exercise that delivers results for all fitness goals and levels.
Want to try RDL with premium equipment or the help of passionate, friendly instructors? Check out Chuze Fitness. Our facilities are designed to support your goals, with a community that is there to encourage you with every step, lift or jump.
Get started today with a free trial membership at a Chuze location near you.
Sources:
Sports Catalyst. Lessons from Romania: Nicu Vlad at the Olympic Training Center.
Women’s Health. How to do a Romanian Dumbbell Lift with Perfect RDL Form.
Men’s Health. Romanian Deadlift vs. Deadlift: Which Exercise Is Better for Your Workouts?
Healthline. Deadlift vs. Romanian Deadlift: The Benefits of Each and How to Do It.
Los Angeles Times. Unlock the mind-muscle connection for bigger muscle gains and better workouts.
