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Dumbbell Cross Body Romanian Deadlift 7s · no sound

Dumbbell Cross Body Romanian Deadlift

A single-leg Romanian deadlift where the dumbbell tracks across the body — biasing the working glute and hamstring through a long hinge.

Primary muscle
Glutes, Hamstrings
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Hinge
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How to do it

  1. Hold a single dumbbell in one hand and stand on the leg opposite that hand with a soft knee bend.
  2. Brace your core and pull your shoulder blades down so the working side stays square as you start.
  3. Hinge at the hips, sending the free leg straight back as the dumbbell tracks across toward the planted foot.
  4. Lower until your torso is roughly parallel to the floor and you feel a strong stretch in the working hamstring.
  5. Pause at the bottom, keeping hips level and the back flat without letting the working hip open up.
  6. Drive the working heel into the floor and stand tall, squeezing the glute hard at the top of the rep.

Common mistakes

  • Letting the hip of the free leg open up, which turns the lift into a rotation instead of a clean hinge.
  • Rounding the lower back at the bottom because the hamstrings can't reach the dumbbell yet.
  • Bending the standing knee too much, which turns the lift into a single-leg squat instead of a hinge.
  • Standing the dumbbell up with the lower back instead of driving the floor away through the working glute.

Muscles worked

Primary
GlutesHamstrings
Secondary
Abs

Same movement, other equipment

Band Good Morning Intermediate Band Good Morning Glutes Resistance band Barbell Romanian Deadlift Intermediate Barbell Romanian Deadlift Glutes Barbell Barbell Stiff Leg Deadlifts Intermediate Barbell Stiff Leg Deadlifts Glutes Barbell Kettlebell Swing Intermediate Kettlebell Swing Glutes Kettlebell

Plans that include the Dumbbell Cross Body Romanian Deadlift

Two Day Dumbbell Habit
Two Day Dumbbell Habit
Days a week
2× a week
Session
~45 min
Level
Beginner
Equipment
Gym

Similar exercises

Deficit Dumbbell Romanian Deadlift Intermediate Deficit Dumbbell Romanian Deadlift Glutes Dumbbell Dumbbell Deadlift Beginner Dumbbell Deadlift Glutes Dumbbell Hip Hinge Speed Romanian Deadlift Intermediate Hip Hinge Speed Romanian Deadlift Glutes Dumbbell Kickstand Dumbbell Romanian Deadlift Intermediate Kickstand Dumbbell Romanian Deadlift Glutes Dumbbell Single-Leg Dumbbell Romanian Deadlift Advanced Single-Leg Dumbbell Romanian Deadlift Glutes Dumbbell

Good to know

What muscles does the Dumbbell Cross Body Romanian Deadlift work?
Mainly the glutes and hamstrings. It also works the abs.
What equipment do you need for the Dumbbell Cross Body Romanian Deadlift?
It uses dumbbells. Without it, the Band Good Morning and the Barbell Romanian Deadlift train the same muscles the same way.
Is the Dumbbell Cross Body Romanian Deadlift good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.

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