Legs · Compound Exercise
Dumbbell RDL
The Dumbbell RDL is a compound exercise that primarily trains the Hamstrings, with help from the Glutes. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Dumbbell
Beginner
Muscles worked
Hamstrings — primary
Glutes — assist
How to perform the Dumbbell RDL
1
Set up
Dumbbells at your sides, soft knees, neutral spine.
2
Execute
Hinge at the hips — dumbbells travel down to mid-shin.
3
Form check
Squeeze glutes to stand tall, don't hyperextend at the top.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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