Strong legs get you up the stairs, a strong lower back helps you lift your groceries in one go, and strong glutes support your spine during a long day at your desk. If you want all three of these muscle groups to be strong enough to withstand all of life’s challenges, the barbell RDL (Romanian deadlift) is your answer.
This exercise practices proper hip joint movement, strengthens your posterior chain, and translates directly to real life by teaching your body to move as a connected unit.
This guide will walk you through everything you need to know about the barbell RDL, from setup to execution, as well as variations you can easily add to your fitness program.
What is a barbell RDL?
The Romanian Barbell Deadlift (RDL) is a hip hinge exercise that begins in a standing position, holding the dumbbell in front of your thighs. You may be familiar with the traditional RDL, which starts from the ground. However, the barbell RDL differs in that it emphasizes the lowering portion of the movement as you push your hips back and lower the bar toward the floor.
This exercise is different from other lower body movements because it focuses on the posterior chain, or the muscles along the back of your body. While squats and lunges work your quadriceps, the barbell RDL gives your hamstrings and glutes a little more strength.
While you can perform Romanian deadlifts with various machines such as dumbbells and kettlebells, the barbell RDL allows you to load more weight while remaining stable.
Perhaps most importantly, the RDL teaches an incredibly useful movement pattern: the hip joint. This movement is not only suitable for physical activity, but also forms the basis for safely picking up heavy objects. In fact, studies show that mastering the hip joint can relieve back pain and improve the quality of movement in both sports and everyday activities.
How to perform a barbell RDL step by step
Although it may be tempting to load as much weight as possible onto the plate, correct form is more important for maximum profits. How to properly perform a barbell RDL:
- Starting position – Stand with your feet hip-width apart and hold the dumbbell in front of your thighs with an overhand grip. Position your hands about shoulder-width apart. Then pull your shoulders back and down, tighten your core, and bend your knees slightly.
- Hip hinge – Initiate the movement by pushing your hips back toward the wall behind you (this is the “hinge” movement). As you bend your hips, the dumbbell moves along the front of your thighs. Hold it close to your body, with your back flat and your chest lifted. Then inhale and lower the bar until you feel a deep stretch in your hamstrings at the end of the movement.
- Return – Drive through your heels and squeeze your glutes to return to standing, keeping the dumbbell close to your body the entire time. As you stand up, exhale and allow the bar to follow the same straight line as you stand up.
Tips for Barbell RDL Beginners
Follow these beginner-friendly tips to quickly learn the basics of the Romanian barbell deadlift:
- First, practice the hip hinge pattern without weight. Stand facing away a few inches from a wall and try to press your glutes into the wall while keeping your chest up and your back flat.
- Start with dumbbells if the barbell feels uncomfortable. Dumbbells allow for more freedom of movement so you can focus solely on learning the basics.
- First, limit your range of motion. Stop where you can maintain a straight back and neutral spine, then gradually increase the depth as you become more flexible.
- Use lighter plates to maintain balance. If you have difficulty lifting the dumbbell without tipping over, you may want to start with less weight. This ensures that you learn the correct movement pattern while exercising at the same time.
Remember that it takes time to learn proper technique, so don’t rush it. Slow down and build solid movement patterns with loads that feel manageable. Even if you work slowly, in no time you’ll be handling weights that seemed impossible to you on the first day.
How to Fix Common Barbell RDL Mistakes
As mentioned earlier, form and control are important everything when it comes to the barbell RDL. Knowing what common form and control errors to look out for (and how to fix them) can help you ensure safer, more effective training:
- Round off the back – As your lower back rounds, you shift the load from your hamstrings and glutes to your spinal discs. Fix this problem by holding your chest proudly and looking slightly forward. If you can’t maintain a straight back through the full range of motion, you’re going too low.
- Bend your knees too much – Many people try to do a squat rather than a hip hinge when doing the barbell RDL. Remember: Your knees should maintain the slight bend you started with without moving forward.
- Allow the bar to propel forward – When the dumbbell moves away from the body, it creates unnecessary stress on the lower back. Keep the bar vertical and close to your legs throughout the movement.
- Traveling too fast – Going through reps quickly reduces the muscle-building benefits of lowering the bar. Count to three on the way down, pause briefly at the bottom, then return to standing in a controlled movement.
Is a barbell RDL good for the back or glutes?
This is one of the most common questions about RDL. The truth is that both your back and buttocks benefit from the exercise.
An RDL primarily targets your hamstrings and glutes while also recruiting your lower back muscles to stabilize your spine. The barbell has the added benefit of loading your posterior chain with heavier weights than most other machines, making it great for building strength and muscle.
However, if you feel the exercise primarily in your lower back, that usually means your form needs to be adjusted. The lower back should be engaged but not strained as most of the work occurs in the hamstrings and glutes. To put more weight on the glutes, move your hips forward and squeeze your glutes while standing upright.
How much weight should you have RDL?
The right weight for the barbell RDL depends on your experience level, flexibility and strength. If you’re not sure where to start, it’s best to gradually build up the weight to your comfort level.
Once you’re comfortable with the movement, you can focus on increasing your maximum weight. Most people can perform around 60-80% of their traditional deadlift maximum.
Barbell RDL vs. other lower body exercises
If you want to know how the barbell RDL compares to other leg exercises, know that each movement serves its own purpose. The right choice for your program depends on which muscles you want to train.
Barbell RDL vs. regular deadlift
A regular deadlift starts from the floor and requires more squats, making it a full-body compound lift. RDLs begin in a standing position and focus more specifically on the hip joint with less knee involvement.
If you want to build strength and power, deadlifts are a good place to start. If you want to focus more on building your hamstrings and glutes while perfecting your hip joint, RDLs are your first choice.
Barbell RDL vs. Squats
Squats are quadriceps exercises that require strong knee flexion. RDLs are hip-dominant movements that target the posterior chain with minimal knee movement.
Both exercises are part of a comprehensive leg program, as squats strengthen your quadriceps and overall leg strength, while RDLs strengthen the backs of your legs.
Other variations to try
Once you’ve mastered the standard barbell RDL, these variations can enhance your workout:
- Single-leg barbell RDL – Hold the dumbbell with both hands and perform the RDL while standing on one leg. This variation tests your balance while building one-sided strength.
- Dumbbell RDL – Using dumbbells instead of a barbell offers more freedom of movement and is good for home training. The dumbbell version also requires more core stability since you don’t have a single solid bar to balance with.
- Deficit RDL – Stand on a weight plate or small platform to increase your range of motion. This variation intensifies the stretch of the hamstring muscles, but you should only attempt this after you have perfected standard RDL form.
- RDL weather – Slow down your reps to increase time under tension. Lower the position for a count of three, pause at the bottom, then rise again to a count of three to build strength and control without adding additional weight.
Do better deadlifts with Chuze Fitness
The barbell RDL is one of the most effective exercises for building posterior chain strength. Mastering hip hinge will allow you to do more than just lift heavier weights (although that’s a nice bonus). It also helps you move well and protects your spine during everyday activities, allowing you to approach life with more confidence.
If you’d like to see the technique demonstrated step-by-step by one of our certified trainers, watch this video tutorial to see proper barbell RDL form in action.
At Chuze Fitness, we’re passionate about helping you master moves like the barbell RDL. If you are ready to practice your form under expert guidance, our trainers will be happy to help you. Experience group classes, personal training, quality equipment, amenities, and most importantly, a supportive, welcoming community – only at Chuze.
Sources:
CNN Health. Strong Glutes, Healthy Body: Why Your Butt Matters More Than You Think. https://www.cnn.com/2025/05/29/health/glute-strength-chronic-pain-relief-wellness
Sensors. Lower Back Injury Prevention and Hip Joint Awareness with Neutral Spine Using Wearable Sensors During Lifting Exercises. https://pmc.ncbi.nlm.nih.gov/articles/PMC8402067/
Mikolo Fitness. RDL vs. Deadlift Weight: How to Choose the Right Exercise for Your Goals. https://gym-mikolo.com/blogs/home-gym/rdl-vs-deadlift-weight-how-to-choose-the-right-lift-for-your-goals?srsltid=AfmBOoruiGTOu8VQJ6KGXxqzQRgV_hTYKkxEhSEhdphd2GVj44qMKA5Q
