Strengthintermediate

Dumbbell RDL

A Romanian deadlift with dumbbells — an accessible way to load the hip hinge at home and build the posterior chain.

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How to dose it

Sets: 3
Reps: 8–10
Intensity: RPE 6–7
Rest: 90 s

Bone load

Spine

Hip

Wrist

Equipment

dumbbell

Set up

1Stand tall, a dumbbell in each hand at the thighs, soft knees.

Do this

Hinge the hips back, dumbbells tracking down the legs
Flat back, chest proud
Drive the hips forward to finish

Avoid this

Rounding the back
Letting the weights drift away from the legs

Safety

Keep the dumbbells close and the spine neutral.

Progress or regress

Make it easier

Kickstand Hinge Hip Hinge with Bar

Make it harder

Romanian Deadlift Dumbbell RDL — Heavier

Go to today’s session