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Single Leg Dumbbell Deadlift Strength Standards

Quick Answer Single Leg Dumbbell Deadlift

A 180 lb male with an Intermediate-level Single Leg Dumbbell Deadlift of 92 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 132 lbs (0.73x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Single Leg Dumbbell Deadlift? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Core, Glutes, Hamstrings
Equipment Dumbbell
Data Points 71 rows

How Strong Is Your Single Leg Dumbbell Deadlift?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Single Leg Dumbbell Deadlift?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 12 27 50 81 116
120 15 32 57 89 126
130 18 37 63 97 135
140 22 42 69 104 144
150 25 46 75 111 153
160 28 51 81 118 161
170 32 55 87 125 169
180 35 60 92 132 176
190 38 64 98 138 184
200 42 68 103 144 191
210 45 72 108 150 198
220 48 76 113 156 204
230 51 80 118 162 211
240 55 84 122 168 217
250 58 88 127 173 223
260 61 92 132 178 229
270 64 96 136 184 235
280 67 99 140 189 241
290 70 103 145 193 247
300 73 107 149 198 252
310 76 110 153 203 257

How Does Age Affect Single Leg Dumbbell Deadlift Strength?

How Single Leg Dumbbell Deadlift standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 25 45 74 110 150
20 28 52 85 125 172
25 29 53 87 129 176
30 29 53 87 129 176
35 29 53 87 129 176
40 29 53 87 129 176
45 27 51 82 122 167
50 26 48 77 115 157
55 24 44 72 106 145
60 22 40 65 97 132
65 20 36 59 87 120
70 18 33 53 78 107
75 16 29 47 70 96
80 14 26 42 63 86
85 13 23 38 56 77
90 11 21 34 51 69

What Do Single Leg Dumbbell Deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the Single Leg Dumbbell Deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the Single Leg Dumbbell Deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Stronger than 50% of lifters. Your Single Leg Dumbbell Deadlift leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

Stronger than 80% of lifters. You have optimized your Single Leg Dumbbell Deadlift setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Stronger than 95% of lifters. Your Single Leg Dumbbell Deadlift is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your Single Leg Dumbbell Deadlift

Tier-specific training recommendations to move your Single Leg Dumbbell Deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the Single Leg Dumbbell Deadlift 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the Single Leg Dumbbell Deadlift with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your Single Leg Dumbbell Deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform 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.

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.

Where Do These Single Leg Dumbbell Deadlift Standards Come From?

These Single Leg Dumbbell Deadlift standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Single Leg Dumbbell Deadlift Good for Your Weight?

Strength standards help you objectively measure your Single Leg Dumbbell Deadlift performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Single Leg Dumbbell Deadlift 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Single Leg Dumbbell Deadlift depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Single Leg Dumbbell Deadlift within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE