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Strengthintermediate
Dumbbell RDL — Heavier
A heavier double-dumbbell RDL variation to keep progressing the hip hinge once the lighter version is easy.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 6–8
- Intensity
- RPE 7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbell
Written exercise guide
Dumbbell RDL — Heavier
Set up
- Tall stance, heavier dumbbells at the thighs, soft knees.
Movement cues
- Hips back, flat back
- Control the lower
- Squeeze the glutes to stand
Avoid this
- Over-reaching into a rounded back
- Bouncing at the bottom
Safety
Add load only while the spine stays perfectly neutral.