Nov 6, 2021 · Enter the Romanian deadlift aka the RDL. This great exercise isolates your posterior chain (glutes, hamstrings, and low back) more than the conventional aka traditional deadlift. This is achieved by keeping your knees relatively straight throughout the entire exercise.

Mar 13, 2025 · “Proper form is essential in the Romanian deadlift to maximize muscle engagement and minimize the risk of lower back injury. Focus on maintaining a neutral spine and controlled movement,” says...

Sep 29, 2020 · The Romanian deadlift, also known as the RDL or stiff-leg deadlift, is a deadlift variation that’s used in hypertrophy training to pack muscle onto the hips and hamstrings.

Oct 17, 2024 · The Romanian deadlift should be a key part of your armoury. Learn how to do the Romanian deadlift with perfect form, as well as RDL workouts and alternative exercises

Nov 23, 2020 · The Romanian deadlift, or RDL for short, is a barbell or free weight exercise that targets the glutes, hamstrings, and core. Done correctly, it's an excellent move to add to a lower-body strength training routine as it hits just about everything on the backside of your body (your posterior chain).

Nov 10, 2023 · What Is a RDL? What Muscles Does a RDL Work? How to Do a RDL. RDL Variations and Alternatives. 4 Common RDL Mistakes—and How to Fix Them. How Often Should You Do RDLs? Who Should Avoid RDLs?

A Romanian Deadlift (RDL) is a deadlift in which the body is bent at the hips and the knees are not bent. The deadlift is a strengthening exercise where a loaded barbell is lifted off the ground from a stabilised, bent over position, knees free to bend.

Learn how to do the Romanian Deadlift including proper form cues and how to avoid common mistakes for both the barbell and dumbbell RDL.

The Romanian deadlift (or RDL) is a classic barbell exercise for strengthening your posterior chain muscles, such as your glutes, hamstrings, and lower back. It is usually performed with a barbell, but dumbbells and kettlebells are common variations.

The Romanian deadlift is typically done with a barbell, but you can also do it with dumbbells. The dumbbell RDL is an effective way to target the hamstrings, glutes and lower back, and is particularly useful if you don’t have access to a leg curl machine. Dumbbell RDL: Muscles Worked