Dumbbell B-Stance Romanian Deadlift

Staggered RDL: the front leg carries most of the weight.

• Compound
• Dumbbell
• Beginner

How to do it

• One foot slightly forward (staggered stance) with most of the weight on the front leg
• Push the hips back with the knees nearly fixed until you feel the hamstrings stretch
• Keep the back neutral and the load against your legs, and stand up squeezing the glutes

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Lower for 3 s with your hips back; come up squeezing your glutes

Common mistakes

• Bending the knees and turning it into a squat
• Putting too much weight on the back foot

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Erectors / lower back
• Forearm

Alternatives

• Dumbbell Romanian Deadlift
• Romanian Deadlift
• Lying Leg Curl