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Dumbbell Single-Arm Cross-Body Romanian Deadlift
Unilateral hip-hinge exercise holding a dumbbell in one hand and lowering it cross-body to the opposite foot. Targets glutes, hamstrings, and core for posterior chain strength, rotational stability, and balance improvement.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Lats
Accessory Muscles
Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
7/10Erector Spinae
Obliques
6/10External Obliques, Internal Obliques
Abs
5/10Rectus Abdominis
Lats
3/10Forearms
2/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, knees soft. Hold one dumbbell in right hand at thigh, brace core, shoulders back.
- Push hips back to initiate hinge, keeping neutral spine.
- Lower dumbbell cross-body toward left foot or shin.
- Feel hamstring stretch without rounding back.
- Drive hips forward using glutes and hamstrings to return upright.
- Squeeze glutes at top, switch sides after reps.
Coaching Tips
Form Cues
- Hips back first
- Neutral spine always
- Reach to opposite foot
- Core tight against rotation
- Knees soft, not locked
Breathing
Inhale as you lower the dumbbell, exhale as you drive hips forward and brace core throughout.
Tempo
3-1-1
Range of Motion
Hinge until dumbbell reaches mid-shin or maximum hamstring stretch with torso near parallel to floor.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Start with light weight to master form
- Stop if sharp pain in back or hips
- Use support for balance if needed
Spotting
Spotting not required; perform in open space or near wall for self-support if balance challenged.
Common Mistakes
- Rounding lower back
- Bending knees excessively
- Rushing the lowering phase
- Leaning side to side instead of hinging
When to Avoid
- Acute lower back injury
- Hamstring strain
- Severe balance issues
Flexibility Needed
- Adequate hamstring flexibility
- Hip hinge mobility
Build Up First
- Master basic hip hinge pattern
- Familiarity with bilateral RDL
Also known as
Single-Arm Cross-Body Dumbbell RDL, Cross-Body Single-Arm Romanian Deadlift, Unilateral Cross-Body Dumbbell Deadlift
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