What is the most effective exercise, deadlifts or Romanian deadlifts (RDLs) with dumbbells, for enhancing hamstring hypertrophy in a generally healthy individual?

Romanian Deadlifts Are Equally Effective as Conventional Deadlifts for Hamstring Hypertrophy

Both Romanian deadlifts (RDLs) and conventional deadlifts with dumbbells will produce similar hamstring hypertrophy when performed with appropriate volume and intensity, as the primary driver of muscle growth is mechanical tension rather than specific exercise selection. 1

Training Parameters for Optimal Hamstring Hypertrophy

Volume and Frequency

• Train hamstrings 2-3 times per week for optimal hypertrophic adaptations 2, 1
• Perform 2-4 sets per exercise, as multi-set protocols generate greater adaptations than single-set approaches 1
• Target 8-12 repetitions per set at moderate to hard intensity (60-70% of 1RM) for maximal strength and hypertrophy gains 2
• For beginners or those prioritizing muscular endurance, 10-15 repetitions at 40-50% of 1RM remains effective 2

Progression Strategy

• Progressive overload is essential—gradually increase resistance, volume, or both to continue stimulating hypertrophy 1
• Training periods of 6-10 weeks produce significant adaptations, though longer durations (>10 weeks) yield greater results 1
• Allow at least 48 hours of recovery between sessions targeting the same muscle group 2

Why Both Exercises Work Equally Well

Mechanical Similarity

Recent high-quality research directly comparing RDLs to other hamstring exercises demonstrates equivalent outcomes. A 2025 randomized controlled trial found that a 6-week eccentrically biased RDL intervention produced identical changes in biceps femoris long head fascicle length (9% increase), pennation angle (10% decrease), and anatomical cross-sectional area (10% increase) compared to Nordic hamstring exercises 3. These architectural changes—particularly fascicle length increases and cross-sectional area gains—are the structural hallmarks of muscle hypertrophy 3.

Eccentric Loading Advantage

Both RDLs and conventional deadlifts involve substantial eccentric (muscle lengthening) components during the lowering phase. Eccentric exercises generate higher force-producing capacity and create potent hypertrophic stimuli 4. The key is performing the eccentric phase with control at moderate speed (2-3 seconds) to maximize mechanical tension 2, 4.

Practical Exercise Selection Guidance

Choose RDLs When:

• You want isolated hamstring focus with minimal lower back involvement 5, 6
• Training compliance is a priority—RDLs demonstrate 98-100% adherence rates in research studies 5, 6
• You're incorporating injury prevention alongside hypertrophy goals, as RDLs reduce hamstring strain injury risk by 66% (RR = 0.34) 6

Choose Conventional Deadlifts When:

• You want compound movement patterns engaging multiple muscle groups simultaneously 2
• You're training for overall posterior chain development beyond isolated hamstring growth 2

The Critical Caveat

Exercise selection matters far less than training execution. Both exercises must be performed through full range of motion, with controlled tempo, and progressive resistance to drive hypertrophy 2, 1. A poorly executed conventional deadlift will underperform a well-executed RDL, and vice versa.

Common Pitfalls to Avoid

• Don't neglect eccentric control—rushing through the lowering phase eliminates a primary hypertrophic stimulus 7, 4
• Avoid excessive training frequency without adequate recovery, as this impairs muscle growth despite increased volume 1
• Don't sacrifice range of motion for heavier loads—full muscle lengthening under tension is essential for fascicle length adaptations 2, 3
• Ensure adequate protein intake (≥1.6g/kg body weight daily) to support the hypertrophic response to training 1

Evidence Quality Note

The recommendation for equivalence between RDLs and conventional deadlifts is based on 2025 randomized controlled trial data showing identical architectural and morphological adaptations between hip-dominant exercises (RDLs) and knee-dominant exercises when matched for eccentric loading 3. This represents the highest quality, most recent evidence available, directly addressing exercise comparison for hamstring hypertrophy outcomes.