Dumbbell Romanian Deadlift
The dumbbell Romanian deadlift (RDL) is a movement in which the knees stay slightly bent while the hips travel backwards and the trunk folds forwards. It is one of the most instructive hinge exercises for the hamstrings and hip muscles.
| Primary muscles |
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|---|---|
| Secondary muscles |
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| Movement pattern | hinge |
| Level | Foundational |
| Equipment | A pair of dumbbells |
| How to perform |
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| Breathing | Breathe in and brace your trunk before you lower; breathe out as you stand. |
| Common mistakes |
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| Easier variation | Working with lighter dumbbells and a shorter range of movement, or practising the hinge pattern with a stick |
| Harder variation | The single-leg RDL, or slowing the tempo to lengthen the lowering phase |
| Alternative | Kettlebell Deadlift |
| Caution | Anyone with a history of disc problems or ongoing low-back pain should consult a health or exercise professional before adding this movement to a programme; if pain appears in the lower back during the exercise, stop. |
A hinge is not a squat
The essence of the RDL is folding at the hip rather than the knee. In a squat the hips travel down; in a hinge they travel back and the trunk tips forwards. A practical way to feel the difference is to try to touch a wall behind you with your hips. Throughout the movement the spine stays long and flat, and the limit of the fold is the point where the lower back begins to round.
Where should you feel the tension?
In a good RDL you feel a clear stretch at the back of the thigh as you lower, and the hip muscles take over as you stand. If the tension sits mainly in the lower back, the trunk is probably rounding, or the weight is hanging too far from the body. Lowering the dumbbells close enough to brush the legs solves most of that.
Whose programme does it suit?
The hinge pattern underlies a great many everyday and sporting movements: lifting from the floor, bending forwards, running. Together with the Kettlebell Deadlift, the RDL is one of the two basic exercises that prepare this pattern for load. Training it 1-2 days a week in sets of 8-12 repetitions is a common way to start.
Related terms: Kettlebell Deadlift, Hamstrings, Glute Bridge, Gluteus Maximus