The dumbbell Romanian deadlift is an excellent exercise to add to your workouts.
This variation of a deadlift emphasizes the exercise’s focus on the glutes and hamstrings.
When performed with dumbbells, you will notice you have an increased range of motion than when you typically would when you perform the barbell Romanian deadlift.
This increased range of motion, paired with the fact that you will typically have to use a lighter weight than you would in the barbell variation, makes the dumbbell rdl an excellent accessory exercise for most gym goers.
And for those who primarily perform dumbbell workouts, the exercise is also taxing enough to include as a primary exercise for targeting your hamstrings and glutes during your lower body training days.
In this article, I am going to completely breakdown all I know about the dumbbell Romanian deadlift for you. This will include how to perform the exercise, what muscles it targets, how to add it to your workout routines, and additional variations you can consider.
Let’s get to it.
How to Perform the Dumbbell Romanian Deadlifts
Dumbbell Romanian deadlifts are a dumbbell exercise. So, all you need is a set of challenging (adjustable) dumbbells to perform the exercise. Since it is typically used as a primary or secondary exercise, you will want to choose a weight that is on the heavier side (unless you are a complete beginner and learning the hinge movement pattern).
To perform the dumbbell Romanian deadlift:
- Grab the desired weighted dumbbells and place them on the floor in front of you.
- Assume a shoulder width stance with your feet pressed firmly in the ground. Remain engaged through all four corners of both feet throughout the exercise.
- Bend down and grab the dumbbells with an overhand grip.
- Perform a hip hinge traditional deadlift to get the dumbbells up to a standing position.
- Stand tall with a proud chest. Brace your core and remember to keep a neutral spine throughout the exercise.
- Hinge at the hips to begin lowering the dumbbells along the natural path of your legs to the floor.
- Remember to keep your lats engaged while holding the dumbbells, your core engaged while hinging, and your spine in a neutral position.
- Lower until you feel a satisfying stretch along your glute-hamstring complex.
- Reverse the hinge by driving through all four corners of your foot and pulling the weight by contracting the glutes and hamstrings.
- Return to the starting position.
- Repeat for the desired number of repetitions.
What Muscles Does the Dumbbell RDL Target?
The dumbbell rdl primarily targets the muscles of the posterior chain. Its emphasis is placed on the muscles of the hamstrings, glutes, and lower back.
Several other muscle groups are trained indirectly when performing the dumbbell rdl. These include the muscles of the core as you maintain your posture throughout the spine, the muscles of the forearms, traps, and lats as you hold the dumbbells in position throughout the exercise, and the muscles of the calves.
Since the db Romanian deadlift is a compound exercise, it targets quite the variety of muscle groups either directly or indirectly. This makes it the perfect addition to any workout routine.
How to Add Dumbbell Romanian Deadlifts to Your Workouts
The dumbbell Romanian deadlift can be used as either the primary or secondary exercise during your workouts.
In either case, you will want to select a challenging weight when performing dumbbell rdls. The set and rep range used should be within moderate ranges. A general recommendation would be to perform 3-5 sets of 6-12 repetitions. You can go lower or higher depending on your goals.
In instances when going lower than the general rep range, it may be more beneficial to perform traditional rdls with a barbell.
Since the dumbbell Romanian deadlift targets muscles of the lower body, it is typically added to training splits in the following ways:
- As a primary or secondary leg exercise in full body workout routines.
- As a primary or secondary hamstring exercise during lower body workouts in upper/lower workout routines.
- As a primary or secondary hamstring exercise during leg workouts in push/pull/leg workout routines.
- As a primary or secondary hamstring exercise during leg workouts in a bro split workout routine.
Dumbbell Romanian Deadlift Variations
The dumbbell Romanian deadlift itself if a variation of a variation. It is typically classified a variation of the barbell Romanian deadlift. However, there are many other variations worth considering when designing your own workout routine.
Listed below are a few of those variations. As I continue to write expert guides, I will be sure to link them below. In the meantime, feel free to perform a Youtube search for the exercise listed if you would like to learn more about performing it.
- Single Leg Dumbbell RDL
- Kettlebell Romanian Deadlfit
- Resistance Band Deadlift
- Landmine Romanian deadlift
- Cable Pull Through
- Dumbbell Good Morning
Conclusion
That wraps up our discussion on dumbbell Romanian deadlifts. I hope that you now feel more confident in how to perform the exercise, what it targets, and how to add it to your workout routine.
It is a fantastic exercise to use to build your posterior leg muscles. And, it can be added to nearly any type of workout split.
If you enjoyed this article, please consider bookmarking the Legacy Muscle website. I am working to publish as much free content as possible to help people like you along their fitness journey. And since you are here, I would love nothing more than to continue to be part of your journey.
And if you are a regular visitor to the website, please consider sharing it with someone else who might find it helpful. Then, together, we can both be part of someone else’s fitness journey!