Bench-Supported Dumbbell Romanian Deadlift

Hamstrings, Glutes, Lower BackDumbbells, Bench

The bench-supported single-leg dumbbell Romanian deadlift works the hamstrings, glutes, and lower back. Supporting yourself on a bench reduces spinal load and lets you focus on one leg at a time.

How to do it

1Place one hand on the bench for support while holding a dumbbell in your free hand.

2Keep a soft, slight bend in your working knee.

3Hinge your hips back while lowering your flat torso, guiding the dumbbell along your working leg.

4Lower until you feel a deep stretch in your hamstrings, maintaining a natural arch in your lower back.

5Contract your glutes and hamstrings to return to an upright position.

Common mistakes

Rounding your lower back — shifts tension away from target muscles onto spinal ligaments.

Bending your working knee too much — converts the hip hinge into a standard squat.

Rotating your hips and shoulders toward the working hand — disrupts proper movement biomechanics.

Breathing

Inhale as you hinge forward and lower the dumbbell. Exhale as you return to the standing position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.