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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Secondary muscles
- Lower back
- Equipment
- Dumbbells
Dumbbell Rdl Stretch Isometric
4 steps Updated 29/08/2026
Dumbbell Rdl Stretch Isometric is a free weights exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet hip-width apart, holding a dumbbell in your left hand, arm fully extended by your side, and your palm facing your thigh.
- Hinge at your hips, lowering the dumbbell towards the floor while raising your left leg straight behind you, keeping it in line with your body. Your left leg should move in unison with your torso.
- Continue lowering the dumbbell until your torso is parallel to the floor and you feel a stretch in your hamstrings.
- Hold this stretched position for the desired duration, then return to the starting position.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Hamstring Curl With Punch
Last updated: 29/08/2026
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Dumbbell Rdl Stretch Isometric
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