Single-Leg Dumbbell Romanian Deadlift
Also known as: Single Leg RDL (Dumbbell), Single-Leg RDL, One-Leg Dumbbell Romanian Deadlift, Dumbbell Single-Leg Deadlift
Single-Leg Dumbbell Romanian Deadlift is a compound strength exercise using dumbbell that trains the hamstrings.
StrengthDumbbellIntermediateCompoundPull
Primary muscles: Hamstrings
Secondary muscles: Glutes, Lower Back
How to do it
- Stand on one leg with a soft bend in the knee, holding a dumbbell in the opposite hand.
- Hinge at the hip, letting the free leg travel straight back as your torso tips forward and the dumbbell lowers along the standing shin.
- Keep your hips square to the floor and your back flat; stop when you feel a strong stretch in the standing hamstring.
- Drive the standing hip forward to return upright, then finish the set before switching legs.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Single-Leg Dumbbell Romanian Deadlift from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
