Dumbbell Romanian Deadlift RDL
Dumbbell Romanian Deadlift (RDL)
A dumbbell Romanian deadlift focuses on developing strength and stability in your posterior chain. This exercise emphasizes a controlled lowering and lifting motion, helping you build stronger hamstrings and glutes without placing excessive strain on the lower back.
Primary Muscles: Hamstrings, glutes
Secondary Muscles: Lower back, core
How to do Dumbbell Romanian Deadlift RDL
- Stand upright with your feet hip-width apart and hold a dumbbell in each hand.
- Keep your arms straight and your shoulders pulled back.
- Slightly bend your knees and hinge at your hips to lower the dumbbells down the front of your legs.
- Maintain a flat back as you descend, feeling a stretch in your hamstrings.
- Engage your glutes and drive your hips forward to return to the starting position.
Form Tips
- Keep your spine neutral throughout the movement.
- Avoid rounding your shoulders as you lower the dumbbells.
- Move slowly and with control to maximize muscle engagement.
- Start with a moderate weight to perfect your form before increasing the load.
