For hamstring growth
For hamstring growth, B-stance Romanian deadlift and dumbbell Romanian deadlift score the same on every criterion, so use whichever is free, or both.
Both are good choices that train the hamstrings the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
B-Stance Romanian Deadlift. Most of the load on one leg gives each hamstring a deep stretch with half the weight a regular RDL needs.
Dumbbell Romanian Deadlift. The same deep hamstring stretch with dumbbells: less tiring than the barbell version, though the weight jumps are bigger.
For hamstring growth, B-stance Romanian deadlift and dumbbell Romanian deadlift score the same on every criterion, so use whichever is free, or both. Both are good choices that train the hamstrings the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
B-stance Romanian deadlift needs dumbbells, so a home gym covers it. Dumbbell Romanian deadlift needs dumbbells, so a home gym covers it.
About the same: both rate Strong for joint and recovery cost in our research rubric.