Dumbbell Single-Leg Romanian Deadlift on Bench
The single-leg Romanian deadlift with one dumbbell and the rear foot resting on a bench behind, the free hand on the lower back; the bench takes over the balance.
How to do it
Setup
Front foot a long step ahead of a bench, rear foot laces-down on it, one dumbbell in one hand, the other hand on the lower back, front knee soft.
Steps
- Hinge over the front leg, the bell sliding down the shin.
- Keep the hips square and the back flat at the bottom.
- Drive through the front heel to stand; switch legs and hands after the set.
Common mistakes
Pushing off the bench foot: it only rests there; the front leg works. Torso twisting toward the bell: keep the shoulders level and square. Hips opening toward the rear leg: square them to the floor.
Breathing
Inhale hinging, exhale standing.
