Dumbbell RDL
Muscles worked: Hamstrings (assisted by glutes, back, forearms).
How to do it
- Grasp a couple of dumbbells holding them by your side at arm's length.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance.
- Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight.
- Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Bells slide down the thighs
- Hips back, spine long, stretch then stand
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Romanian Deadlift - hamstrings
- Good Morning - hamstrings
- Seated Leg Curl - hamstrings
- Lying Leg Curl - hamstrings
Track the dumbbell rdl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.