THE BIGGEST CHALLENGE beginners often face is determining the best place to start. This holds especially true for exercisers just setting off on their journey with deadlifts, one of the most important compound movements in the strength training universe. There are lots of deadlift variations you'll see in the gym—from conventional and sumo barbell approaches to using a trap bar—so it can be overwhelming to determine how you'll actually execute your first pull. When in doubt, however, there’s one variation that’s never the wrong choice: the dumbbell Romanian deadlift.
This deadlift variation checks all the boxes when it comes to gaining strength, staying safe, and also learning proper technique you can apply to other exercises, according Men's Health fitness director Ebenezer Samuel, C.S.C.S. And yes, you can lift heavy—in fact you’re encouraged to keep packing on the weight as you progress.
“I do all those other variations of deadlifts. But the dumbbell Romanian deadlift is a mainstay in my routine because it's a move that I can inject into my workouts,” Samuel says. “On days when I'm not doing trap bar deadlifts, I can continue to get stronger and work on my form.”
Benefits of the Dumbbell Romanian Deadlift
Like other deadlifts, you'll be able to build lots of posterior chain strength and size with the dumbbell RDL. There are two additional strength benefits that you don’t get from other variations, according to Samuel.
- The dumbbell RDL is highly customizable to fit to your strengths and limitations. It's not a full range of motion movement like the conventional deadlift, so you don’t have to pull from the ground. Instead, your focus can stay on mastering the hinge movement.
- Barbell deadlifts put the load positioning in front of your torso, which can eventually become challenging for your lower back. Dumbbells allow the positioning to be a little more adjustable based on your preference. This gives beginners a little more opportunity to again work on that hinge movement by focusing on pushing your butt back. The dumbbells' close proximity to your body allows you to continue this in a safer and more natural position.
Muscles Used in the Dumbbell Romanian Deadlift
- Hamstrings
- Glutes
- Core
- Forearms
- Mid-back
Who Should Do the Dumbbell Romanian Deadlift?
- Beginners
- Athletes
- Bodybuilders
- All exercisers
Whether you’re new to picking up weights or on track to set a new PR, the dumbbell Romanian deadlift is a move that needs to be slotted into every gym-goer’s routine. The move is especially helpful for beginners, as it helps to reinforce hip hinge mechanics. The dumbbell RDL hits so many muscle groups—hamstrings, glutes, back, and forearms—that it can be helpful for more experienced lifters to pack on strength and muscle as well.
How to Do the Dumbbell Romanian Deadlift
This dumbbell RDL rule can help before your first rep: Don't pick up the weights from the ground. Instead, place the dumbbells on either a box or bench at about knee height. You may not have issues with light weights, but once you start moving toward the 100-pound territory, your lower back will thank you.
- Standing with you feet about shoulder-width apart, grab a pair of dumbbells from a bench or box.
- Keep the dumbbells close to your sides, with your shoulders back, your core tight, and glutes squeezed.
- Begin “pushing” your butt back as far as possible as you begin lowering your torso—as if you’re trying to close a car door. Think about taking two seconds with the lowering phase. The goal is to get to about a 45-degree angle, depending on your personal mobility limits. Don’t forget to keep the dumbbells close to your shins—don’t let them hang too far forward.
- Pause at the bottom, then stand back up, slightly quicker than the lowering phase.
Your goal is to lower your torso and push back your butt as far as your mobility allows you; there's no set point to stop for all exercisers. However, once your butt stops moving, that’s where the move ends—descending any farther makes your lower back do the work, and that’s not the goal. Your range of motion should dictate distance. At the same time, you also want to avoid arching your back at the top of the movement. The goal is to work on getting as much glute squeeze at the top.
How to Add the Dumbbell Romanian Deadlift to Your Workouts
The Romanian deadlift is meant to be a heavy lift. You want to be working with heavier weights, it’s a good idea to keep the reps lower. Three to four sets of six to eight reps is a good starting point here. This way you can keep a good on time under tension—two seconds down, pause for a moment, then stand.
Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
