How to Do
How to Do Dumbbell Single Arm and Leg Romanian Deadlift
The dumbbell single arm and leg romanian deadlift should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell single arm and leg romanian deadlift.
Beginning
Beginning Single Leg Romanian Deadlift
1. Maintain a straight arm so that the dumbbell drops exactly in front of the left leg.
2. Push the left foot into the floor, pull the left knee back, and lower the right leg to stand up while maintaining the dumbbell hold.
3. Before starting the following repeat, pause in a balanced position.
Movement
Single Leg Romanian Deadlift Movement
1. Raise one leg off the floor with your feet shoulder-width apart and knees slightly bent.
2. Keep your back naturally arched, bend (hinge) at your hips, and lower your body until it's virtually parallel to the floor, without changing the bend in your knee.
3. Squeeze your glutes, press your hips forward, and bring your torso back to the starting position after a brief pause at the bottom.
4. Rep until you've completed the required number of reps (10-15 reps with light or no weight and 6-8 with moderate to heavy weight shoot for 3 sets on each leg).
Benefits
Single Leg Romanian Deadlift Benefits
The solitary leg The Romanian deadlift is a unilateral lower-body exercise that can enhance hamstring and glute health, hip joint function, and hamstring engagement, all of which can have a good impact on bilateral strength, power, and health.
