Dumbbell RDL

Purpose

• excellent hamstring and glute builder in stretched position
• less raw stimulus than barbell version but easier to handle and set up
• allows emphasis shifts by adjusting technique slightly

To shift more emphasis to glutes, allow slightly more knee bend at the bottom which increases glute stretch while reducing hamstring tension. 🍑

Execution

Stand with feet hip-width apart, holding dumbbells in front of your thighs with a neutral grip. Brace your trunk, flex erectors and slightly bend your knees.

• push your hips back while maintaining a slight knee bend
• lower the dumbbells by hinging at the hips, keeping them close to your legs
• descend until you feel a deep stretch in your hamstrings
• pause briefly in the stretched position to maximize tension
• drive your hips forward to return to the starting position

Benefits from higher rep ranges compared to barbell Romanian deadlifts. When the set gets heavy, focus on quality reps in the bottom portion of the movement to milk the stretched position.