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Upper Legs · Dumbbell
Single Leg Romanian Deadlift Dumbbell
Single Leg Romanian Deadlift Dumbbell is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back, abdominals and calves assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Lower Back · Erector Spinae
- Abdominals · Rectus Abdominis, Obliques
- Calves · Gastrocnemius
How to do Single Leg Romanian Deadlift Dumbbell
- Stand with feet hip-width apart, holding a dumbbell in your right hand. Shift your weight onto the right leg and keep it straight.
- Hinge at your hips, extending your left leg straight back while lowering the dumbbell towards the floor.
- Continue lowering until your upper body and extended leg are parallel to the floor and level from ankle to shoulders.
- Return to the starting position by driving through your standing heel. Repeat for the desired number of repetitions, then switch legs.
Form tips
- Exhale as you lower the dumbbell and inhale as you return to the start.
- Maintain a slight bend in the standing knee to avoid joint strain.
- Practice the movement without weights to master the form before adding resistance.
Single Leg Romanian Deadlift Dumbbell alternatives
More hamstrings exercises
Single Leg Romanian Deadlift Dumbbell FAQ
What muscles does Single Leg Romanian Deadlift Dumbbell work?
Single Leg Romanian Deadlift Dumbbell mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and gluteus maximus). The lower back, abdominals and calves work as secondary muscles.
What equipment do you need for Single Leg Romanian Deadlift Dumbbell?
You need a dumbbell.
How many sets and reps of Single Leg Romanian Deadlift Dumbbell should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Single Leg Romanian Deadlift Dumbbell good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Single Leg Romanian Deadlift Dumbbell burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Single Leg Romanian Deadlift Dumbbell?
Other exercises for the hamstrings include Bodyweight Single Leg Deadlift, Barbell Single Leg Deadlift, Kettlebell Single Leg Deadlift and Cable Single Leg Deadlift.
For developers
Use Single Leg Romanian Deadlift Dumbbell in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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