Demonstration
Watch the Form Demo
Technique
How to Do the B-Stance Dumbbell Romanian Deadlift
- Stand holding a dumbbell in each hand and slide one foot back so its toes sit level with the front foot's heel.
- Keep around 80 percent of your weight on the front leg, using the back foot only for balance.
- Push your hips straight back with a soft bend in the front knee, letting the dumbbells travel down the front leg.
- Lower until you feel a strong stretch in the front hamstring, keeping your back flat throughout.
- Drive the front hip forward to stand tall, squeezing the glute at the top.
- Complete all reps on one side before switching.
Anatomy
Muscles Worked
Do This
Form Cues
- Set the back foot on its toe, roughly level with the front heel, and leave 80 percent of your weight on the front leg.
- Push the hips straight back rather than bending the knees.
- Stop lowering when the hamstring stops stretching, not when the weight reaches the floor.
- Keep both hips pointing straight ahead. The staggered foot will try to rotate the pelvis open.
Avoid This
Common Mistakes
- Splitting the weight evenly between the legs, which makes it a normal deadlift.
- Rounding the lower back to chase extra depth.
- Letting the back foot take the load once the front leg tires.
- Rushing the tempo. The stretch on the front hamstring is the point, so lower over two to three seconds.
More to Explore
Variations & Related Exercises
Variations of this lift
Barbell Romanian Deadlift
Stiff Leg Barbell Deadlift
Dumbbell Deadlift
Trains the same muscles
1.5 Rep Barbell Squat
Barbell Box Squat
Barbell Deadlift
Barbell Front Squat
Barbell Good Morning
Barbell Hip Thrust
Put It Into Practice
Workouts Featuring This Lift
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Body Recomposition Workout Plan
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Glute and Strength Specialization Program
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Hamstring Workout
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Workout Plan for Men Over 40
A twelve-week strength program built for lifters over forty, with joint-friendly exercise selection, three sessions a week, and enough recovery…
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