Legs · Dumbbell
Dumbbell RDL
How to do the dumbbell rdl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand holding dumbbells at your sides. Hinge at the hips to lower the dumbbells in front of you while keeping your back straight. Return to standing by squeezing your glutes and hamstrings.
- 1Feel a stretch in your hamstrings as you hinge at the hips
- 2Keep your knees soft and your back flat
- 3Squeeze your glutes at the top of each rep
Common mistakes
- Don't round your upper back or shoulders
- Avoid shifting your weight onto your toes
- Don't hyperextend your hips at the top
Muscles worked
The dumbbell rdl mainly works the hamstrings and glutes, with the lower back, calves, and quads assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- CalvesSupport
- QuadsSupport
Dumbbell RDL strength standards
See how your dumbbell rdl ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM135 lb
Silvere1RM202.5 lb
Golde1RM287.5 lb
Platinume1RM372.5 lb
Diamonde1RM422.5 lb
Champione1RM465 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the dumbbell rdl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
- How to do the lying leg curl
Last reviewed April 2026.