hinge Pattern
Dumbbell RDL
Primary Targethamstrings
Equipmentdumbbells / gym
SETUP & EXECUTION
Initial Phase
- 01Stand holding DBs in front of thighs.
- 02Soft bend in knees.
Movement Phase
- Push hips backward (hinge).
- Lower DBs along legs until hamstring stretch.
- Fire glutes to return to standing.
Form Deviation Analysis
- ×Bending knees into a squat.
- ×Rounding thoracic spine.
- ×Not pushing hips back far enough.
Safety Protocols
Contraindicationsback pain