Dumbbell Assisted Single-Leg Romanian Deadlift
Master the single-leg RDL with added stability. This assisted variation uses a bench to improve balance, allowing you to focus on intense hamstring engagement and glute isolation safely.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Place one knee and the corresponding hand on a flat exercise bench. The other leg should be planted firmly on the ground, and the other hand should hold a dumbbell with a neutral grip (palm facing your body).
Execution
Starting Position: Keep your back straight, parallel to the floor, and your core braced. Allow the dumbbell to hang straight down toward the ground.
The Pull: Initiate the movement by pulling the dumbbell toward your hip. Lead with your elbow, squeezing your shoulder blade toward the center of your spine at the top of the movement.
Return: Slowly lower the weight back to the starting position under control, fully extending your arm without letting the weight touch the floor.
Key Tips
Avoid rotating your torso at the top of the pull; keep your shoulders square to the floor.
Focus on pulling the elbow, not the hand, to maximize back engagement and minimize bicep dominance.