Dumbbell RDL

The accessible hamstring builder — perfect for home gyms and learning the hip hinge pattern

⚡ Quick Reference

Aspect	Details
Pattern	Hinge
Primary Muscles	Hamstrings, Glutes
Secondary Muscles	Erector Spinae, Lats
Equipment	Dumbbells
Difficulty	⭐ Beginner
Priority	🟠 Common

Movement Summary

🎯 Setup

Starting Position

Grip: Hold dumbbells with neutral grip (palms facing thighs)
Stance: Feet hip-width apart, slight knee bend
Posture: Standing tall, chest up, shoulders back
Weight position: Dumbbells at sides or in front of thighs
Core: Braced and ready

Equipment Setup

Equipment	Setting	Notes
Dumbbell weight	Start light	Focus on form first
Grip	Neutral (palms in)	Most comfortable
Starting position	Standing	Dumbbells at thighs

Beginner Advantage

Dumbbells allow natural hand positioning and are less intimidating than a barbell for learning the hip hinge.

🔄 Execution

The Movement

⬇️ Hinging Down
⏸️ Bottom Position
⬆️ Standing Up
🔝 Top Position

What's happening: Hip hinge with hamstring stretch

Take a deep breath, brace core
Push hips back - this is the key movement
Let dumbbells travel down thighs naturally
Slight knee bend (soft knees, not locked)
Stop when you feel hamstring stretch (mid-shin typically)

Tempo: 2-3 seconds controlled

Feel: Stretch in hamstrings, tension in glutes

Common error: Squatting down instead of hinging back

Key Cues

Primary Cues

"Push your hips back to the wall behind you" — initiates proper hinge
"Proud chest" — keeps back flat
"Feel the stretch in your hamstrings" — ensures proper depth

Tempo Guide

Goal	Tempo	Example
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Strength	2-0-1-1	Controlled eccentric, powerful concentric
Endurance	2-0-2-0	Continuous tension

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hamstrings	Hip extension, eccentric control	`█████████░` 85%
Glutes	Hip extension	`████████░░` 80%

Secondary Muscles

Muscle	Action	Activation
Erector Spinae	Maintain neutral spine	`███████░░░` 65%
Lats	Keep dumbbells close	`█████░░░░░` 50%

Stabilizers

Muscle	Role
Core	Torso stability
Forearms	Gripping dumbbells

Perfect for Hamstrings

RDL is one of the best hamstring exercises because it emphasizes the eccentric (lengthening) phase where hamstrings grow best.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Squatting instead of hinging	Knees travel forward	Becomes quad exercise	Push hips back, minimal knee bend
Rounding lower back	Spine flexion	Injury risk	Lighter weight, cue "proud chest"
Going too deep	Loss of neutral spine	Back strain	Stop at hamstring flexibility limit
Not feeling hamstrings	Using back instead	Ineffective targeting	Focus on hip push-back
Dumbbells too far forward	Weight pulls you	Back strain	Keep DBs close to legs

Depth Mistake

Most common error: Going too deep and rounding the back. Only go as far as your hamstring flexibility allows while maintaining a flat back.

Self-Check Checklist

Hip pushes back, not down
Knees stay mostly stationary (soft but not moving forward)
Back stays flat throughout
Feeling stretch in hamstrings, not pulling in back
Dumbbells travel close to legs

🔀 Variations

By Equipment

Dumbbell (Standard)
Barbell
Kettlebell

Feature	Benefit
Accessibility	Most gyms have dumbbells
Natural grip	Neutral grip is comfortable
Learning	Great for beginners

Feature	Benefit
Load	Can lift heavier
Progression	Better for strength focus

Feature	Benefit
Grip	Different feel
Home gym	Common equipment

By Stance

Variation	Change	Purpose	Link
Single-Leg RDL	One leg at a time	Balance, unilateral strength	Single-Leg RDL
Staggered Stance	One foot slightly back	Transition to single-leg	B-Stance RDL
Bilateral (standard)	Both feet down	Maximum load	Current exercise

Training Variations

Variation	Modification	Goal
Tempo RDL	4-5s eccentric	Hypertrophy, control
Pause RDL	2s pause at bottom	Stretch emphasis
1.5 Rep RDL	Full + half rep	Extended time under tension

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-8	2-3 min	Heavy	2-3
Hypertrophy	3-4	10-15	60-90s	Moderate	2-3
Endurance	2-3	15-20+	45-60s	Light	3-4

Workout Placement

Program Type	Placement	Rationale
Leg day	After squats/main lift	Hamstring focus
Upper/Lower	Lower day, middle	Posterior chain work
Full-body	Middle of workout	Not as taxing as deadlift
Home workout	Main hinge movement	With limited equipment

Weekly Frequency

Training Level	Frequency	Volume
Beginner	2x/week	3 sets
Intermediate	2-3x/week	3-4 sets
Advanced	2-3x/week	Varied sets/loads

Sample Progression

DB Weight Selection

Start with dumbbells you can control for 12-15 reps with perfect form. Progress weight when you can complete all sets with 2-3 RIR.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Bodyweight Hip Hinge	Learning the pattern
Kettlebell RDL (Single)	Even lighter load	✓
Glute Bridge	Back issues	✓

Progressions (Harder)

Exercise	When Ready	Link
Barbell RDL	Can handle more weight	✓
Single-Leg RDL	Balance and unilateral	✓
Deficit RDL	Need more ROM

Alternatives (Same Muscle Group)

Similar Pattern
Machine Options

Alternative	Difference
Romanian Deadlift (Barbell)	More weight capacity
Good Morning	Bar on back
Stiff-Leg Deadlift	Even less knee bend

Alternative	Benefit
Lying Leg Curl	Isolated hamstrings
Seated Leg Curl	Easier to load

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Aggravation if form breaks	Very light weight, focus on form
Hamstring strain (recovering)	Re-injury	Start very light, limited ROM
Poor hip mobility	Can't maintain neutral spine	Work on flexibility first

Stop Immediately If

Sharp pain in lower back
Hamstring pain (not stretch, but pain)
Can't maintain flat back despite form focus

Injury Prevention

Strategy	Implementation
Start light	Master form before adding weight
Respect flexibility	Don't force depth beyond your ROM
Gradual progression	Add 5lbs at a time
Warmup properly	Dynamic leg swings, light sets

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	70-90° flexion	🟡 Moderate
Spine	Neutral stability	Minimal movement	🟡 Moderate
Knee	Slight flexion hold	10-20° bend	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	70° flexion with neutral spine	Toe touch with slight knee bend	Hamstring stretches, reduce ROM
Hamstring flexibility	Moderate	Sit and reach test	Shorten ROM, work on flexibility

❓ Common Questions

What's the difference between RDL and regular deadlift?

RDL starts from the top (standing), focuses on hamstrings, uses less weight, and doesn't touch the floor. Regular deadlift starts from floor, uses more weight, and is more of a full-body movement.

How low should I go?

Go as low as you can while maintaining a flat back. For most people, this is mid-shin to just below knee. Stop when you feel a good hamstring stretch - don't force it deeper.

Should I feel this in my hamstrings or back?

Primarily hamstrings. You'll feel some back work (erector spinae), but if your back is burning more than hamstrings, you're likely using too much back and not enough hip hinge.

Can I do this every leg day?

Yes, 2-3x per week is fine. It's not as systemically taxing as heavy deadlifts, making it suitable for frequent training.

📚 Sources

Biomechanics:

NSCA Essentials of Strength Training - Tier A
ExRx.net Exercise Analysis - Tier C

Hamstring Development:

Schoenfeld, B.J. Hamstring Training Analysis - Tier B
Renaissance Periodization - Tier B

For Mo

When to recommend this exercise:

Beginner learning hip hinge pattern
User has dumbbells available (home gym)
User wants to build hamstrings without heavy barbell
User recovering from back injury (with lighter weights)
User needs hamstring work but lacks barbell access

Who should NOT do this exercise:

Acute hamstring strain → Wait until healed
Acute low back injury → Suggest Glute Bridge
No equipment → Suggest Bodyweight Single-Leg RDL

Key coaching cues to emphasize:

"Push your hips back to the wall behind you"
"Feel the stretch in your hamstrings, not pull in your back"
"Keep your chest proud and back flat"

Common issues to watch for in user feedback:

"I don't feel it in hamstrings" → Check if squatting vs hinging
"My back hurts" → Reduce weight, check form, may be rounding
"How low should I go?" → As low as flat back allows

Programming guidance:

Pair with: Squats, quad work, upper body exercises
Avoid same day as: Heavy deadlifts (redundant posterior chain work)
Typical frequency: 2-3x per week

Progression signals:

Ready for barbell when: Mastered DB form, need heavier loads than DBs allow
Ready for single-leg when: Strong bilateral foundation, good balance

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Equipment​

By Stance​

Training Variations​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Weekly Frequency​

Sample Progression​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Same Muscle Group)​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Injury Prevention​

🦴 Joints Involved​

Mobility Requirements​

❓ Common Questions​

📚 Sources​