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Double Dumbbell Single Leg Romanian Deadlift (RDL)

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How To Do A Double Dumbbell Single Leg Romanian Deadlift (RDL) Exercise Demonstration Video and Guide

The Double Dumbbell Single Leg Romanian Deadlift, also known as single leg RDLs, is a great unilateral exercise that independently works the muscles in the hamstrings and glutes, while building overall balance, stability, and core strength.

To get started:

  1. While standing, hold a pair of dumbbells and raise one foot off the ground and a few inches behind you.
  2. Contract your core for balance, then lean forward with your hips and maintain a straight flat back until your upper torso is close to or parallel to the ground.
  3. At this point, the dumbbells should hang down straight inline with your shoulders.
  4. Press your planted foot through the ground to return back to the starting position, without touching your other foot to the ground.
  5. Squeeze your glutes at the top and repeat.
  6. Complete the reps with one leg, then switch legs and repeat with the other.
hamstrings

Advanced Variation

Beginner Variation

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  • Have your ever tried the double dumbbell single leg romanian deadlift (RDL)?
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