One-Arm Single-Leg Dumbbell Romanian Deadlift

Muscles worked by the One-Arm Single-Leg Dumbbell Romanian Deadlift

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Lower BackErector SpinaeForearm FlexorsWrist Flexor MusclesGlute MediusGluteus MediusObliquesOblique Abdominals

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the One-Arm Single-Leg Dumbbell Romanian Deadlift

1. Stand on one leg holding a dumbbell in the opposite hand.
2. Free arm out to the side for balance, free leg hovering just off the floor.
3. Hinge at the standing hip, pushing it back while the free leg extends behind to counterbalance.
4. Keep the hips square to the floor — do not open them to the side.
5. Lower the dumbbell toward the foot of the standing leg, feeling a deep hamstring stretch.
6. Drive the hip forward to return to standing under control.
7. Complete all reps on one side, then switch.

Form tips

• Start lighter than you think — balance and anti-rotation demands are the limit, not hamstring strength.
• If you rotate open, pause and reset; a shorter clean ROM beats a full ROM with rotation.
• Eyes on a fixed spot on the floor a few feet in front helps balance.

At a glance

One-Arm Single-Leg Dumbbell Romanian Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Good Morning
• Banded Romanian Deadlift
• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Double Dumbbell Kickstand Deadlift
• Dumbbell Deadlift
• Dumbbell Kickstand Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "one-arm-single-leg-dumbbell-romanian-deadlift",
  "name_en": "One-Arm Single-Leg Dumbbell Romanian Deadlift",
  "name_de": "Einarmiges einbeiniges Kurzhantel-Romanian Deadlift",
  "name_es": "Peso Muerto Rumano a Una Pierna con Mancuerna a Un Brazo",
  "description_en": "A single-leg RDL holding a dumbbell in one hand — usually the hand opposite the working leg (contralateral). Loads the hamstrings and glutes of the standing leg while demanding heavy anti-rotation from the core.",
  "description_de": "Ein einbeiniges RDL mit einer Kurzhantel in der gegenüberliegenden Hand (kontralateral). Belastet Beinbeuger und Gesäß des Standbeins und erfordert starke Anti-Rotations-Spannung im Rumpf.",
  "description_es": "Un peso muerto rumano a una pierna sosteniendo una mancuerna en una sola mano, generalmente la opuesta a la pierna de apoyo (contralateral). Carga los isquiotibiales y glúteos de la pierna de apoyo mientras exige una fuerte contención anti-rotación del core.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "advanced",
  "equipment": "dumbbell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "forearm_flexors",
    "gluteus_medius",
    "obliques"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "core"
  ],
  "variation_group": "deadlift",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand on one leg holding a dumbbell in the opposite hand.",
    "Free arm out to the side for balance, free leg hovering just off the floor.",
    "Hinge at the standing hip, pushing it back while the free leg extends behind to counterbalance.",
    "Keep the hips square to the floor — do not open them to the side.",
    "Lower the dumbbell toward the foot of the standing leg, feeling a deep hamstring stretch.",
    "Drive the hip forward to return to standing under control.",
    "Complete all reps on one side, then switch."
  ],
  "instructions_de": [
    "Steh auf einem Bein, Kurzhantel in der gegenüberliegenden Hand.",
    "Freier Arm seitlich für Balance, freies Bein knapp über dem Boden.",
    "Beuge die Standhüfte und schiebe sie zurück, das freie Bein streckt sich als Gegengewicht nach hinten.",
    "Hüften parallel zum Boden halten – nicht zur Seite öffnen.",
    "Senke die Kurzhantel zum Fuß des Standbeins und spüre eine tiefe Dehnung der Beinbeuger.",
    "Drücke die Hüfte nach vorne und kehre kontrolliert in den Stand zurück.",
    "Alle Wiederholungen auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "De pie sobre una pierna, sostén una mancuerna en la mano contraria.",
    "Brazo libre al costado para equilibrarte, pierna libre suspendida justo por encima del suelo.",
    "Bisagra en la cadera de apoyo empujándola hacia atrás mientras la pierna libre se extiende detrás para contrarrestar el peso.",
    "Mantén las caderas cuadradas al suelo; no las abras hacia el lado.",
    "Baja la mancuerna hacia el pie de la pierna de apoyo sintiendo un estiramiento profundo en los isquiotibiales.",
    "Impulsa la cadera hacia adelante para volver a ponerte de pie con control.",
    "Completa todas las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Start lighter than you think — balance and anti-rotation demands are the limit, not hamstring strength.",
    "If you rotate open, pause and reset; a shorter clean ROM beats a full ROM with rotation.",
    "Eyes on a fixed spot on the floor a few feet in front helps balance."
  ],
  "tips_de": [
    "Leichter einsteigen als gedacht – Balance und Anti-Rotation sind der limitierende Faktor, nicht die Beinbeuger.",
    "Bei Rotation anhalten und neu ausrichten; sauberer kurzer ROM schlägt vollen ROM mit Rotation.",
    "Blick auf einen festen Punkt auf dem Boden einige Meter vor dir hilft beim Gleichgewicht."
  ],
  "tips_es": [
    "Empieza con menos peso del que crees; el equilibrio y la demanda anti-rotación son el factor limitante, no la fuerza de los isquiotibiales.",
    "Si rotas, haz una pausa y reinicia; un recorrido limpio más corto es mejor que uno completo con rotación.",
    "Fijar la vista en un punto fijo en el suelo a un par de metros al frente ayuda con el equilibrio."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/one-arm-single-leg-dumbbell-romanian-deadlift-start.webp",
      "peak": "images/flat/one-arm-single-leg-dumbbell-romanian-deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "one-arm-single-leg-dumbbell-romanian-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.