Dumbbell Romanian Deadlift Single-Leg B-Stance
With the rear foot as a light kickstand, hinge over the front leg and feel the hamstring stretch.
Get started
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Hamstrings, Glutes
- Equipment
- Dumbbell
- Movement
- Hinge
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the hamstrings, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Romanian Deadlift Single-Leg B-Stance work?
- The Dumbbell Romanian Deadlift Single-Leg B-Stance mainly works the hamstrings and glutes.
- What equipment do you need for the Dumbbell Romanian Deadlift Single-Leg B-Stance?
- A dumbbell.
- How many sets and reps of the Dumbbell Romanian Deadlift Single-Leg B-Stance?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Romanian Deadlift Single-Leg B-Stance?
- Band Good Morning, Barbell B-Stance Romanian Deadlift, Barbell Good Morning and Barbell Romanian Deadlift work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Romanian Deadlift Single-Leg B-Stance to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.