For hamstring growth
For hamstring growth, dumbbell Romanian deadlift rates well ahead on our research criteria: easier to progress, easier on the joints.
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
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, dumbbell Romanian deadlift rates well ahead on our research criteria: easier to progress, easier on the joints. 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.
Dumbbell Romanian deadlift is easier: it’s easy to learn, while single-leg RDL takes some practice.
Dumbbell Romanian deadlift needs dumbbells, so a home gym covers it. Single-leg RDL needs dumbbells, so a home gym covers it.
Dumbbell Romanian deadlift: it rates Strong for joint and recovery cost in our research rubric, against Good for single-leg RDL.