Dumbbell RDL: how to do it right
In short: The dumbbell RDL loads the hamstrings in the stretched position through a controlled hip hinge, knees nearly fixed.
How to do it, step by step
- 1Standing, feet hip-width apart, dumbbells in front of your thighs, knees unlocked and fixed.
- 2Push your glutes back and lean your torso forward keeping your back flat, the dumbbells slide down along your legs.
- 3Lower until you feel a clear stretch in your hamstrings, without rounding your lower back.
- 4Slow the descent over 2 to 3 seconds, that's where the tension is maximal.
- 5Come back up by driving your hips forward, squeeze your glutes at the top without excessive arching.
The mistake to avoid
Don't round your back as you lower the dumbbells.
Other common mistakes
- Rounding your lower back to gain range, fix it by limiting the descent to the point where your back stays flat.
- Bending your knees like a squat, keep them fixed and slightly bent to target the hamstrings.
- Going down too fast or bouncing at the bottom, control it over 2 to 3 seconds to load the stretch safely.
- Letting the dumbbells drift away from your body, keep them against your legs to reduce the lumbar lever.
Muscles worked
- Main:
- Hamstrings
- Supporting:
- Glutes
The hamstrings (semitendinosus, semimembranosus, biceps femoris) are the prime movers: they brake and lift the load through hip extension. The glutes assist the extension at the end of the rise. The spinal erectors and lower back brace the spine. The forearms and grip work isometrically to hold the dumbbells.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Good Morning ›
- Kettlebell Good Morning ›
- Kettlebell Deadlift ›
- Romanian Deadlift ›
- Dumbbell Romanian Deadlift ›
Frequently asked questions
How do I do this exercise?
Standing, feet hip-width apart, dumbbells in front of your thighs, knees unlocked and fixed. Push your glutes back and lean your torso forward with a flat back, the dumbbells sliding down your legs until you feel the hamstrings stretch. Come back up by driving your hips forward and squeeze your glutes at the top.
How low should I go?
Go down until you feel a clear stretch in your hamstrings, no further. The tension is maximal at the bottom, so aim for the full range you control. Your limit is the point where your lower back starts to round: don't go past it, don't try to touch the floor at all costs.
I don't feel anything, is that normal?
You should feel a pull behind the thighs, in the hamstrings. If you mostly feel your lower back, you're rounding or going too low: reduce the range and keep your back flat. Film yourself from the side, the day your lower back curls, that's your limit.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, that's where the hamstrings load the most in the stretch. Come back up firmly but under control, never a bounce or a jerk at the bottom. It's the braking that does the work.
How should I breathe?
Breathe in and hold the air at the top before you lower, this bracing creates a pressure that protects your spine. Hold your breath through the descent and the first part of the rise, breathe out once past the sticking point. The bracing stays constant as long as your torso is leaning.