Dumbbells Unilateral Romanian Deadlift
Stand tall holding one dumbbell in the hand opposite the working leg (or a lighter dumbbell in each hand). Shift your weight onto the supporting foot, keep a slight bend in that knee, and hinge at the hips as you let the non-working leg extend straight back. Lower the dumbbell along the front of the standing leg until your torso is almost parallel to the floor, keeping your back flat and hips square. Drive the standing heel into the ground and contract your glutes and hamstrings to return to an upright position. Maintain balance and control; the only movement is the hip hinge.
How it is executed
- Stand tall holding one dumbbell in the hand opposite the working leg (or a lighter dumbbell in each hand).
- Shift your weight onto the supporting foot, keep a slight bend in that knee, and hinge at the hips as you let the non-working leg extend straight back.
- Lower the dumbbell along the front of the standing leg until your torso is almost parallel to the floor, keeping your back flat and hips square.
- Drive the standing heel into the ground and contract your glutes and hamstrings to return to an upright position.
- Maintain balance and control; the only movement is the hip hinge.
- Muscles worked
- Hamstrings
- Primary muscle
- Hamstrings
- Equipment
- Dumbbell
- Movement pattern
- Lower body
- Difficulty
- Advanced
- What it is for
- Strength · Stability · Hypertrophy
