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  • Writer's pictureDylan Kosek

Dumbbells - RDL's

Looking to bring up your hamstrings and glutes? Make RDL's a center piece in your routine!

Not to mention a sick pump, this exercise is all about feeling the stretch.

Video Demonstration:


  • (Having your toes elevated is optional - it helps keep constant tension on hamstrings and glutes.)

  • Starting from the ground up, keep feet inside shoulder width apart.

  • Starting from a standing position, with the dumbbells to your sides.

  • Begin by kicking your hips out behind you, while allowing the dumbbells to dip toward your feet.

  • Then bring your hips back into starting position, flexing your hamstrings and glutes.

  • The goal should be to keep your core tight, keeping shoulder blades tight, chest out, and head up throughout the exercise.

  • Repeat until failure of form or strength.


Toward the end of the set demonstrated above, I start doing shorter range of motion to burn out. This will keep extra tension on your hamstrings and glutes and is a great way to add an explanation point to your workout!

If you're looking for ways to take your physique to the next level, visit our home page and set up your free consultation by filling out the Flight Physiques Questionnaire. Flight Physiques specializes in goal specific workout routines customized completely to the client, along with fitness coaching services that hold you accountable and make transitioning into necessary adjustments easy.

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