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Visual demonstration of the Single Leg Romanian Deadlift Dumbbell exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Biceps Glutes
Secondary muscles
Lower back Abs Obliques Calves
Equipment
Dumbbells
Exercise guide

Single Leg Romanian Deadlift Dumbbell

4 steps Updated 29/08/2026

Single Leg Romanian Deadlift Dumbbell is a free weights exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Dumbbells.

Step by step

How to perform it

  1. Stand with feet hip-width apart, holding a dumbbell in your right hand. Shift your weight onto the right leg and keep it straight.
  2. Hinge at your hips, extending your left leg straight back while lowering the dumbbell towards the floor.
  3. Continue lowering until your upper body and extended leg are parallel to the floor and level from ankle to shoulders.
  4. Return to the starting position by driving through your standing heel. Repeat for the desired number of repetitions, then switch legs.
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Last updated: 29/08/2026

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Single Leg Romanian Deadlift Dumbbell

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