Single-Arm Dumbbell Romanian Deadlift

HOW TO DO IT

1. 1Stand tall holding one dumbbell in your right hand with feet hip-width apart.
2. 2Hinge at the hips while keeping your back flat and knees slightly bent.
3. 3Lower the weight along your leg until you feel a stretch in the hamstring.
4. 4Squeeze your shoulder blades together to engage the rhomboids as you descend.
5. 5Drive your hips forward to return to the starting standing position.
6. 6Complete all repetitions on one side before switching the dumbbell to the other hand.

COMMON MISTAKES

• Rounding the lower back instead of hinging at the hips.
• Dropping the shoulder of the working arm during the descent.
• Bending the knee too much and turning the move into a squat.
• Letting the hips rotate open rather than staying square to the floor.

TIPS

• Keep the dumbbell close to your shin throughout the entire movement.
• Imagine pushing your hips back toward a wall behind you.
• Maintain a neutral spine by looking at a spot on the floor slightly ahead.

SAFETY

• Avoid rounding the spine under load to prevent lumbar disc injury.
• Do not hyperextend the neck to look up in the mirror.

DETAILS

Muscles

RhomboidsBack

Equipment

Dumbbell

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Romanian deadlift

Arms

One

Legs

One

Legs straight or bent

Bent knees

Hand orientation

Neutral (palms facing each other)

Body position

Standing

Stance

Shoulder-width