Dumbbell RDL
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Log this exerciseMuscles
Technique
Hold dumbbells in front of your thighs. Hinge at the hips with a flat back, lowering the dumbbells toward the floor along your legs. Feel the stretch in your hamstrings at the bottom. Drive your hips forward and squeeze the glutes to return to standing.
Steps
- Stand tall with the dumbbells against the front of your thighs
- Soften your knees and brace your core
- Push your hips backward while keeping your spine neutral
- Lower the dumbbells close to your legs until your hamstrings are fully stretched
- Drive your hips forward to return to standing
Common mistakes
- Squatting down instead of hinging at the hips
- Rounding the lower back near the bottom
- Letting the dumbbells drift away from the legs
- Locking the knees or bending them excessively
Variations
- Single-leg dumbbell RDL
- B-stance dumbbell RDL
- Single-dumbbell RDL
- Dumbbell suitcase RDL
Related exercises
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Try ForceIndex freeFAQ
What muscles does Dumbbell RDL work?
Muscles: Hamstrings, Glutes, Lower back.
What equipment do I need for Dumbbell RDL?
Equipment: Dumbbell ×2.
Where can I do Dumbbell RDL?
Location: Home, Gym.
Calculators & tools
One-rep max calculator — estimate your 1RMStrength calculator — how strong are you?All fitness calculatorsUseful reading
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