Adiletix - Dumbbell B-Stance Romanian Deadlift - Step-by-Step Guide
0:00
-0:00
Disabled
Auto
0.25x
0.5x
0.75x
Normal
1.25x
1.5x
1.75x
2x
Dumbbell B-Stance Romanian Deadlift
1 - Stand upright holding a dumbbell in each hand in front of your thighs, palms facing your body.
2 - Position one foot slightly behind the other (B-stance), with the back foot's toes resting on the ground for light balance support — place approximately 80-90% of your weight on the front leg.
3 - Slightly bend the knee of your front (working) leg and keep your back flat and chest tall throughout the movement.
4 - Hinge at the hips by pushing them back, lowering the dumbbells along your front leg in a controlled manner while keeping them close to your body.
5 - Continue lowering until you feel a deep stretch in the hamstring of your front leg, typically until the dumbbells reach mid-shin level — avoid rounding your lower back.
6 - Drive your hips forward to return to the starting upright position, squeezing your glutes at the top.
7 - Complete all reps on one side before switching to the other leg.
