Single Leg Dumbbell Romanian Deadlift: How-to, Tips & More
The Single Leg Dumbbell Romanian Deadlift is a intermediate compound exercise for your hamstrings. You do it with dumbbells, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the hamstrings, it also works your glutes, lower back and core, so it fits well in a session that trains those muscles together.
Muscles worked
Hamstrings
Primary
Glutes
Secondary
Lower back
Secondary
Core
Secondary
How to do the Single Leg Dumbbell Romanian Deadlift
- Hold a dumbbell in one hand and stand on the opposite leg.
- Hinge forward, letting the free leg rise behind you.
- Lower the dumbbell toward the floor.
- Drive your hips forward to stand, then switch sides after the set.
Single Leg Dumbbell Romanian Deadlift tips
- Keep your hips square to the floor.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells
Type
Compound
Single Leg Dumbbell Romanian Deadlift alternatives
More hamstrings exercises
B Stance Romanian Deadlift
Dumbbells
Band Good Morning
Resistance band
Band Leg Curl
Resistance band
Barbell Single Leg Romanian Deadlift
Barbell
Bodyweight Good Morning
Bodyweight
Bodyweight Single-Leg Deadlift
Bodyweight
Frequently asked questions
What muscles does the Single Leg Dumbbell Romanian Deadlift work?
The Single Leg Dumbbell Romanian Deadlift mainly works your hamstrings, with help from your glutes, lower back and core.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Single Leg Dumbbell Romanian Deadlift good for beginners?
Yes. The Single Leg Dumbbell Romanian Deadlift is considered intermediate and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Single Leg Dumbbell Romanian Deadlift?
You need dumbbells.
Add Single Leg Dumbbell Romanian Deadlift to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon