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Upper Legs · Dumbbell
Dumbbell Rdl Stretch Isometric
Dumbbell Rdl Stretch Isometric is a beginner isolation flexibility exercise that works the hamstrings (upper legs), with the lower back assisting. It needs a dumbbell. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Lower Back · Erector Spinae
How to do Dumbbell Rdl Stretch Isometric
- 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.
Form tips
- Focus on hinging at your hips rather than bending your back.
- Keep your shoulders retracted and your chest lifted throughout the movement.
- Ensure your standing foot remains flat on the floor, with your weight distributed evenly.
Dumbbell Rdl Stretch Isometric alternatives
More hamstrings exercises
Dumbbell Rdl Stretch Isometric FAQ
What muscles does Dumbbell Rdl Stretch Isometric work?
Dumbbell Rdl Stretch Isometric mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and gluteus maximus). The lower back work as secondary muscles.
What equipment do you need for Dumbbell Rdl Stretch Isometric?
You need a dumbbell.
How many sets and reps of Dumbbell Rdl Stretch Isometric should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Rdl Stretch Isometric good for beginners?
Yes. Dumbbell Rdl Stretch Isometric is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Dumbbell Rdl Stretch Isometric burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Dumbbell Rdl Stretch Isometric?
Other exercises for the hamstrings include Runner Stretch, Leg Extended Stretch on Bench, Standing Hamstring Calf Stretch With Resistance Band and Exercise Ball Seated Hamstring Stretch.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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