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Strengthintermediate
Dumbbell RDL
A Romanian deadlift with dumbbells — an accessible way to load the hip hinge at home and build the posterior chain.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8–10
- Intensity
- RPE 6–7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbell
Written exercise guide
Dumbbell RDL
Set up
- Stand tall, a dumbbell in each hand at the thighs, soft knees.
Movement cues
- 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.