Dumbbell RDL
RDL with dumbbells for a greater ROM and a freer path. It works mainly the hamstrings, glutes and lower back, with help from the adductors, trapezius and forearm flexors.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Dumbbell RDL
- Stand tall with a dumbbell in each hand in front of your thighs, feet hip width, knees soft.
- Push the hips back and hinge forward with a flat back, sliding the dumbbells down the front of your legs.
- Go as far as the hamstrings allow, usually to just below the knees, without rounding the back.
- Drive the hips forward to stand up and squeeze the glutes; keep the dumbbells close to the legs the whole way.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Hamstrings | Biceps femoris |
| Primary | Glutes | Gluteus maximus |
| Primary | Lower back | Erector spinae |
| Secondary | Adductors | Adductores |
| Secondary | Trapezius | Trapezius |
| Secondary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- Hamstrings and glutes under a long stretch
- The hinge that protects your back elsewhere
- Posterior chain strength you can see
How Flawless ranks Dumbbell RDL
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Dumbbell RDL by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Dumbbell RDL work?
It works mainly the hamstrings, glutes and lower back, with help from the adductors, trapezius and forearm flexors.
How do you do Dumbbell RDL?
Stand tall with a dumbbell in each hand in front of your thighs, feet hip width, knees soft. Push the hips back and hinge forward with a flat back, sliding the dumbbells down the front of your legs. Go as far as the hamstrings allow, usually to just below the knees, without rounding the back. Drive the hips forward to stand up and squeeze the glutes; keep the dumbbells close to the legs the whole way.
How does Flawless rank Dumbbell RDL?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.