Exercise library · Legs
Two Dumbbell Single Leg RDL.
Single-leg Romanian deadlift holding a dumbbell in each hand for a heavier, balanced load.
Also known as: Single Leg RDL Two Dumbbells, Double Dumbbell Single Leg Romanian Deadlift
IntermediateDumbbells
The numbers
Sets
3–4
Reps
8–12
Rest
60–120 s
The play-by-play
How to do it.
- Step 01
Stand on one leg holding a dumbbell in each hand
- Step 02
Keep a soft bend in the standing knee
- Step 03
Hinge at the hips and extend the free leg behind you
- Step 04
Lower the dumbbells along the standing leg until you feel a hamstring stretch
- Step 05
Drive the hips forward to stand, then switch legs
What separates good from great
Pro cues.
Keep the hips square to the floor
Move slowly to keep balance
Log the weight of one dumbbell, done on each leg
Common questions
Questions, answered.
- What is the Two Dumbbell Single Leg RDL?
- Single-leg Romanian deadlift holding a dumbbell in each hand for a heavier, balanced load.
- What muscles does the Two Dumbbell Single Leg RDL work?
- The Two Dumbbell Single Leg RDL primarily works your hamstrings and glutes. It also recruits your lower back as secondary movers.
- What equipment do I need for the Two Dumbbell Single Leg RDL?
- You need dumbbells to perform the Two Dumbbell Single Leg RDL.
- How many sets and reps should I do for the Two Dumbbell Single Leg RDL?
- A typical prescription for the Two Dumbbell Single Leg RDL is 3–4 sets of 8–12 reps. Rest about 60–120 seconds between sets.
- Is the Two Dumbbell Single Leg RDL good for beginners?
- The Two Dumbbell Single Leg RDL is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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