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Single Leg Dumbbell Deadlift Strength Standards for Men and Women

Discover how your Single Leg Dumbbell Deadlift performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Single Leg Dumbbell Deadlift Strength Level

Calculate Your Single Leg Dumbbell Deadlift Strength

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Single Leg Dumbbell Deadlift Weight Standards

Compare your Single Leg Dumbbell Deadlift performance to these weight standards and see where you stand.

LevelWeight
Beginner33 lbs
Novice57 lbs
Intermediate91 lbs
Advanced133 lbs
Elite180 lbs

Single Leg Dumbbell Deadlift Bodyweight Ratio Standards

See how your Single Leg Dumbbell Deadlift strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.50
Advanced0.75
Elite1.05
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.35
Advanced0.55
Elite0.75

Single Leg Dumbbell Deadlift Standards by Bodyweight

Find the Single Leg Dumbbell Deadlift strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs16 lbs31 lbs54 lbs85 lbs120 lbs
120 lbs19 lbs36 lbs61 lbs93 lbs130 lbs
130 lbs22 lbs41 lbs67 lbs101 lbs139 lbs
140 lbs26 lbs46 lbs73 lbs108 lbs148 lbs
150 lbs29 lbs50 lbs79 lbs115 lbs157 lbs
160 lbs32 lbs55 lbs85 lbs122 lbs165 lbs
170 lbs36 lbs59 lbs91 lbs129 lbs173 lbs
180 lbs39 lbs64 lbs96 lbs136 lbs180 lbs
190 lbs42 lbs68 lbs102 lbs142 lbs188 lbs
200 lbs46 lbs72 lbs107 lbs148 lbs195 lbs
210 lbs49 lbs76 lbs112 lbs154 lbs202 lbs
220 lbs52 lbs80 lbs117 lbs160 lbs208 lbs
230 lbs55 lbs84 lbs122 lbs166 lbs215 lbs
240 lbs59 lbs88 lbs126 lbs172 lbs221 lbs
250 lbs62 lbs92 lbs131 lbs177 lbs227 lbs
260 lbs65 lbs96 lbs136 lbs182 lbs233 lbs
270 lbs68 lbs100 lbs140 lbs188 lbs239 lbs
280 lbs71 lbs103 lbs144 lbs193 lbs245 lbs
290 lbs74 lbs107 lbs149 lbs197 lbs251 lbs
300 lbs77 lbs111 lbs153 lbs202 lbs256 lbs
310 lbs80 lbs114 lbs157 lbs207 lbs261 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs21 lbs38 lbs61 lbs88 lbs
100 lbs12 lbs23 lbs41 lbs65 lbs92 lbs
110 lbs13 lbs25 lbs44 lbs68 lbs97 lbs
120 lbs14 lbs27 lbs46 lbs71 lbs101 lbs
130 lbs15 lbs29 lbs49 lbs74 lbs104 lbs
140 lbs17 lbs31 lbs51 lbs77 lbs108 lbs
150 lbs18 lbs32 lbs53 lbs80 lbs111 lbs
160 lbs19 lbs34 lbs56 lbs83 lbs114 lbs
170 lbs20 lbs36 lbs58 lbs85 lbs117 lbs
180 lbs21 lbs37 lbs60 lbs88 lbs120 lbs
190 lbs22 lbs39 lbs61 lbs90 lbs123 lbs
200 lbs23 lbs40 lbs63 lbs92 lbs125 lbs
210 lbs24 lbs41 lbs65 lbs94 lbs128 lbs
220 lbs25 lbs43 lbs67 lbs97 lbs130 lbs
230 lbs26 lbs44 lbs68 lbs99 lbs133 lbs
240 lbs27 lbs45 lbs70 lbs100 lbs135 lbs
250 lbs28 lbs47 lbs72 lbs102 lbs137 lbs
260 lbs29 lbs48 lbs73 lbs104 lbs139 lbs

Single Leg Dumbbell Deadlift Standards by Age

Discover how Single Leg Dumbbell Deadlift strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1529 lbs49 lbs78 lbs114 lbs154 lbs
2032 lbs56 lbs89 lbs129 lbs176 lbs
2533 lbs57 lbs91 lbs133 lbs180 lbs
3033 lbs57 lbs91 lbs133 lbs180 lbs
3533 lbs57 lbs91 lbs133 lbs180 lbs
4033 lbs57 lbs91 lbs133 lbs180 lbs
4531 lbs55 lbs86 lbs126 lbs171 lbs
5030 lbs52 lbs81 lbs119 lbs161 lbs
5528 lbs48 lbs76 lbs110 lbs149 lbs
6026 lbs44 lbs69 lbs101 lbs136 lbs
6524 lbs40 lbs63 lbs91 lbs124 lbs
7022 lbs37 lbs57 lbs82 lbs111 lbs
7520 lbs33 lbs51 lbs74 lbs100 lbs
8018 lbs30 lbs46 lbs67 lbs90 lbs
8517 lbs27 lbs42 lbs60 lbs81 lbs
9015 lbs25 lbs38 lbs55 lbs73 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1514 lbs27 lbs45 lbs68 lbs95 lbs
2016 lbs30 lbs50 lbs77 lbs108 lbs
2516 lbs31 lbs52 lbs79 lbs110 lbs
3016 lbs31 lbs52 lbs79 lbs110 lbs
3516 lbs31 lbs52 lbs79 lbs110 lbs
4016 lbs31 lbs52 lbs79 lbs110 lbs
4516 lbs29 lbs49 lbs75 lbs105 lbs
5015 lbs28 lbs46 lbs71 lbs99 lbs
5514 lbs26 lbs43 lbs66 lbs92 lbs
6013 lbs24 lbs40 lbs60 lbs84 lbs
6512 lbs22 lbs36 lbs55 lbs76 lbs
7011 lbs20 lbs33 lbs50 lbs69 lbs
7511 lbs19 lbs30 lbs45 lbs62 lbs
8010 lbs17 lbs27 lbs40 lbs56 lbs
859 lbs16 lbs25 lbs37 lbs50 lbs
909 lbs14 lbs23 lbs33 lbs46 lbs

Single Leg Dumbbell Deadlift Overview

A unilateral lower body exercise that enhances balance, coordination, and strength by targeting the hamstrings, glutes, and core while holding a dumbbell.

Muscles Worked

Equipment Needed

Dumbbell

How To Perform the Single Leg Dumbbell Deadlift

  1. Start by standing straight with feet hip-width apart, holding a dumbbell in one hand.
  2. Shift your weight onto one leg, slightly bending the knee of the standing leg.
  3. Hinge at the hips, lowering the dumbbell toward the ground while extending the opposite leg straight behind you.
  4. Keep your back flat and core engaged throughout the movement.
  5. Lower until your torso is parallel to the floor or as far as your flexibility allows.
  6. Return to the starting position by driving your hips forward and squeezing your glutes.
  7. Repeat for the desired number of reps, then switch legs.

Want to perfect your form? Check out our detailed guide on Single Leg Dumbbell Deadlift for proper technique and tips.

Pro Tips for Single Leg Dumbbell Deadlift

  • Maintain a neutral spine; do not round your back.
  • Focus on hinging at the hips, not bending the knees excessively.
  • Keep the dumbbell close to your body to maintain balance.
  • Engage your core to help stabilize your body.
  • Perform the exercise slowly and with control to enhance balance.

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Ready to Improve Your Single Leg Dumbbell Deadlift?

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