Dumbbell RDL
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Glutes
Hamstrings
Posterior Chain
Dumbbell
Hinge
Strength
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Dumbbell
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Beginner-Intermediate
Overview
The Dumbbell Romanian Deadlift (RDL) is a posterior chain exercise that builds strength in the hamstrings and glutes while reinforcing the hip hinge pattern. Using a single dumbbell, this variation emphasizes balance, control, and proper mechanics while keeping the movement accessible.
Muscles Worked
PRIMARY:
Hamstrings
Gluteus maximus
SECONDARY:
Erector spinae
Core stabilizers
Forearms and grip muscles
Upper back (trapezius, rhomboids)
STEP-BY-STEP INSTRUCTIONS
Stand tall with feet hip-width apart, holding a dumbbell in both hands in front of your thighs.
Keep a soft bend in the knees and brace your core.
Hinge at the hips by pushing them back, lowering the dumbbell along the front of your legs.
Maintain a neutral spine and flat back throughout the motion.
Lower until you feel a strong stretch in your hamstrings (dumbbell at shin to mid-shin level).
Drive hips forward and squeeze glutes to return to standing tall.
Repeat for prescribed reps.
Variations
Perform with two dumbbells for added load
Use tempo reps (slow lowering phase) for time under tension
Add a pause at the bottom for hamstring engagement
Try single-leg dumbbell RDL for balance and unilateral strength
Benefits
Builds hamstring and glute strength
Improves hip hinge mechanics and posterior chain mobility
Enhances balance and coordination when using a single dumbbell
Accessible progression from bodyweight hinge movements
COACHING CUES
Push hips back. Don’t just bend at the waist.
Keep spine neutral and back flat.
Lower until you feel the hamstring stretch, then drive hips forward.
Control the descent so the dumbbell doesn’t pull you downward.
Notes
The Dumbbell RDL is a simple and effective hip hinge exercise that strengthens the posterior chain with minimal equipment. It’s an excellent choice for at-home or gym training and serves as a stepping stone to heavier hinge variations like the barbell RDL.