Dumbbell RDL

Dumbbell RDL is a beginner compound pull using dumbbell. It loads Hamstrings.

Why this lift

The Dumbbell RDL is a beginner compound pull lift. It primarily loads Hamstrings. Glutes, Back, Forearms help. You need dumbbell. Most programs place it near the start of a session, while you are fresh. You may also hear it called Dumbbell RDLs.

Hinges and curls train the hamstrings. If your deadlift round-off always starts at the floor, this is usually the missing piece. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Hamstrings
• Secondary: Glutes, Back, Forearms

Setup

• Stand tall with dumbbell. Soft knees, lats on, bar or load close to the body.
• Brace before the first inch of movement.

How to do it

1. Hinge at the hips, keeping Hamstrings loaded and the spine neutral.
2. Drive the hips forward to stand tall. Do not lean back.

Coaching cues

• Push the hips back; shins stay fairly vertical.
• Drag the load up the legs.

Common mistakes

• Rounding the back. Lose load until the spine stays neutral.
• Squatting the hinge. Think hips back, not knees forward.

How to program it

Treat the Dumbbell RDL as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Dumbbell RDL does not agree with you, Barbell RDL trains Hamstrings with a different setup.

Related lifts

• Barbell RDL Hamstrings
• Cable RDL Hamstrings
• Glute Ham Raise Hamstrings
• Good Morning Hamstrings
• Kettlebell Deadlift Hamstrings
• Kettlebell RDL Hamstrings

FAQ

What muscles does the Dumbbell RDL work?

The Dumbbell RDL works Hamstrings (primary), Glutes, Back, Forearms (secondary).

What equipment do I need for the Dumbbell RDL?

You need dumbbell.

Is the Dumbbell RDL suitable for beginners?

Yes. The Dumbbell RDL is marked beginner in this catalog. Start lighter than you think and film one set from the side.