Dumbbell RDL

Hold a dumbbell in each hand with your palms facing your thighs, standing with your feet hip-width apart and knees slightly bent. Keep your chest up, shoulders back, and core engaged, with the dumbbells resting in front of your thighs. Begin the exercise by hinging at your hips, pushing them back while maintaining a slight bend in your knees, and keeping the dumbbells close to your legs as you lower them, sliding down the front of your thighs. Your back should stay straight, and your shoulders should remain back and down as you hinge forward. Lower the dumbbells until your torso is nearly parallel to the ground or until you feel a stretch in your hamstrings, avoiding any rounding of the back. Inhale as you lower, feeling the stretch in your hamstrings, and pause briefly at the bottom of the movement before engaging your glutes and hamstrings to reverse the motion. Press through your heels and drive your hips forward to return to the starting position, keeping the dumbbells close to your body. Exhale as you lift back up, maintaining a straight back throughout. Repeat for the desired number of repetitions, focusing on control and proper form to maximize effectiveness and reduce the risk of injury.