Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell B-Stance Romanian Deadlift
A unilateral hip hinge using dumbbells in a staggered B-stance that targets hamstrings and glutes for posterior chain strength and stability; bridges bilateral RDL to single-leg variations.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Abs, Forearms
Accessory Muscles
Quads, Adductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
7/10Glute Max
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis, Transverse Abdominis
Forearms
3/10Flexors
Quads
2/10Adductors
2/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand holding a dumbbell in each hand at your sides with palms facing your body. Position feet in B-stance: shift 80-90% weight to one front foot, place back foot toes lightly behind for balance.
- Push hips back to hinge forward, keeping back flat and slight bend in front knee.
- Lower dumbbells along front leg until hamstring stretch, avoiding back rounding.
- Squeeze glutes and hamstrings to drive hips forward and return upright.
- Maintain neutral spine and core brace throughout.
- Complete reps on one side, then switch legs.
Coaching Tips
Form Cues
- Hinge from hips
- Back flat, chest up
- Weights track close to leg
- Core tight
- Drive through front heel
Breathing
Inhale as you hinge down; exhale as you drive hips forward.
Tempo
3-0-1
Range of Motion
Hinge until dumbbells reach mid-shin or maximal hamstring stretch with flat back; front knee soft bend, back foot toes touch only.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start light to master form
- Stop if back discomfort arises
- Use light touch support if balance issues
Spotting
Not typically required; self-spot with safeties if heavy loads, but prefer rack stops.
Common Mistakes
- Rounding lower back
- Excessive knee bend
- Leaning forward from waist
- Uneven weight distribution
- Hyperextending at top
When to Avoid
- Lower back injury
- Hamstring strain
Flexibility Needed
- Adequate hip hinge mobility
- Ankle dorsiflexion for stance
Build Up First
- Master basic bilateral RDL
- Hip hinge proficiency
- Unilateral balance basics
Also known as
B-Stance RDL, Staggered Stance Dumbbell Deadlift, Kickstand Romanian Deadlift
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Romanian Deadlift
Dumbbells
Hamstrings
Dumbbell Romanian Deadlift to Row
Dumbbells
Hamstrings
Dumbbell Romanian Deadlift to Shrug
Dumbbells
Hamstrings
Dumbbell Romanian Deadlift to High Pull
Dumbbells
Hamstrings
Dumbbell Sumo Squat to Romanian Deadlift
Dumbbells
Glutes, Hamstrings
Dumbbell Single-Arm Cross-Body Romanian Deadlift
Dumbbells
Glutes, Hamstrings
Dumbbell Deadlift
Dumbbells
Glutes, Hamstrings
Dumbbell Sumo Deadlift
Dumbbells
Glutes
Landmine Staggered Stance Romanian Deadlift
Barbell, Plates
Hamstrings
Barbell Romanian Deadlift
Barbell, Squat Rack
Hamstrings
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
