Single Leg Dumbbell RDL

Single Leg Dumbbell RDL is an intermediate compound pull using dumbbell. It loads Hamstrings.

Why this lift

The Single Leg Dumbbell RDL is a intermediate compound pull lift. It primarily loads Hamstrings. Glutes, Back, Abs help. You need dumbbell. Most programs place it near the start of a session, while you are fresh. You may also hear it called Single Leg Dumbbell RDLs.

Hinges and curls train the hamstrings. If your deadlift round-off always starts at the floor, this is usually the missing piece. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Hamstrings
• Secondary: Glutes, Back, Abs

Setup

• Stand tall with dumbbell. Soft knees, lats on, bar or load close to the body.
• Brace before the first inch of movement.

How to do it

1. Hinge at the hips, keeping Hamstrings loaded and the spine neutral.
2. Drive the hips forward to stand tall. Do not lean back.

Coaching cues

• Push the hips back; shins stay fairly vertical.
• Drag the load up the legs.

Common mistakes

• Rounding the back. Lose load until the spine stays neutral.
• Squatting the hinge. Think hips back, not knees forward.

How to program it

Treat the Single Leg Dumbbell RDL as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Single Leg Dumbbell RDL does not agree with you, Barbell RDL trains Hamstrings with a different setup.

Related lifts

• Barbell RDL Hamstrings
• Cable RDL Hamstrings
• Dumbbell RDL Hamstrings
• Glute Ham Raise Hamstrings
• Good Morning Hamstrings
• Kettlebell Deadlift Hamstrings

FAQ

What muscles does the Single Leg Dumbbell RDL work?

The Single Leg Dumbbell RDL works Hamstrings (primary), Glutes, Back, Abs (secondary).

What equipment do I need for the Single Leg Dumbbell RDL?

You need dumbbell.

Is the Single Leg Dumbbell RDL suitable for beginners?

Not as a first-week lift. The Single Leg Dumbbell RDL is marked intermediate — learn a simpler variation from the related lifts below, then come back.