For hamstring growth
For hamstring growth, dumbbell Romanian deadlift and stiff-leg deadlift score the same.
Dumbbell Romanian deadlift is easier on the joints; stiff-leg deadlift is easier to progress.
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.
Stiff-Leg Deadlift. Like the Romanian deadlift with straighter legs: a big hamstring stretch, with similar lower-back fatigue.
For hamstring growth, dumbbell Romanian deadlift and stiff-leg deadlift score the same. Dumbbell Romanian deadlift is easier on the joints; stiff-leg deadlift is easier to progress. 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 stiff-leg deadlift takes some practice.
Dumbbell Romanian deadlift needs dumbbells, so a home gym covers it. Stiff-leg deadlift needs a barbell, so for most people it’s a gym exercise.
Dumbbell Romanian deadlift: it rates Strong for joint and recovery cost in our research rubric, against Good for stiff-leg deadlift.