Single Leg Dumbbell RDL

Single Leg Dumbbell RDL is an intermediate compound pull using dumbbell. It loads Hamstrings.

Muscles worked

• Primary: Hamstrings
• Secondary: Glutes, Back, Abs

Setup

• Stand tall with dumbbell. Soft knees, lats on, bar or load close to the body.
• Brace before the first inch of movement.

How to do it

1. Hinge at the hips, keeping Hamstrings loaded and the spine neutral.
2. Drive the hips forward to stand tall. Do not lean back.

Coaching cues

• Push the hips back; shins stay fairly vertical.
• Drag the load up the legs.

Common mistakes

• Rounding the back. Lose load until the spine stays neutral.
• Squatting the hinge. Think hips back, not knees forward.

Related lifts

• Barbell RDL Hamstrings
• Cable RDL Hamstrings
• Dumbbell RDL Hamstrings
• Glute Ham Raise Hamstrings
• Good Morning Hamstrings
• Kettlebell Deadlift Hamstrings