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How to do the Dumbbell RDL

The Dumbbell RDL is a compound dumbbells exercise that mainly works your hamstrings and glutes. Focus on three things: hips back like closing a door; dumbbells stay close to legs; squeeze glutes to stand.

HamstringsGlutesDumbbells

Setup

  1. 1Dumbbells in front of thighs
  2. 2Soft knees

Three cues

  1. 1Hips back like closing a door
  2. 2Dumbbells stay close to legs
  3. 3Squeeze glutes to stand

Most common mistake

Bending the knees into a squat

Keep shins still

In Hindi · हिन्दी में

  1. 1कूल्हे पीछे, जैसे दरवाज़ा बंद कर रहे हों
  2. 2डंबल पैरों के पास रहें
  3. 3कूल्हे कसकर खड़े हों

आम गलती: घुटने मोड़कर स्क्वाट बन जाए तो, पिंडलियाँ स्थिर रखें

Alternatives to the Dumbbell RDL

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Dumbbell RDL set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.