Dumbbell RDL

Tags:

The dumbbell Romanian deadlift, or the dumbbell RDL, is one of my favorite exercises to build strength in your legs and lower back. It also helps you develop good form for many other exercises.

Primary Muscles Worked:

  • hamstrings
  • glutes
  • lower back

Secondary Muscles Worked:

  • core
  • trapezius
  • mid back

How To Do The Dumbbell RDL:

  • stand with feet shoulder width apart
  • hold one dumbbell in each hand, palms facing inward
  • engage your core, draw shoulder blades together
  • keeping a slight bend in your knees, hinge at the waist, keeping your back straight, as you start to lower the weights toward your ankles
  • reverse the motion as you come up, squeezing the glutes to return to standing

Things To Avoid:

  • rounding the back
  • locking out knees
  • looking up

Benefits Of Dumbbell RDLs:

  • safe for people with low back pain
  • works the core and the lower body simultaneously
  • builds strength for other workouts
  • great exercise to help master the hip hinge

The best part of the dumbbell RDL is it is great for an at-home workout. It requires minimal space and you only need a pair of dumbbells. There are also so many adaptations and variations to take y6ou through all levels of your training.

Workouts