Skip to content
Single Leg Dumbbell Deadlift strength standards

What is a good Single Leg Dumbbell Deadlift?

For a 180 lb male, an Intermediate Single Leg Dumbbell Deadlift is about 92 lb (0.51x bodyweight). Advanced starts around 132 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 92 lb Intermediate at 180 lb
Next tier 132 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Single Leg Dumbbell Deadlift

A solid (Intermediate) Single Leg Dumbbell Deadlift for a 180 lb male is about 92 lb (0.51x bodyweight). Use the calculator below to convert your own Single Leg Dumbbell Deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 132 lb (0.73x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Single Leg Dumbbell Deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 92 lbs (0.51x bodyweight) on the Single Leg Dumbbell Deadlift ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Single Leg Dumbbell Deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

92 lb Typical 1RM (Intermediate)
0.51x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Single Leg Dumbbell Deadlift?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Single Leg Dumbbell Deadlift Good?

A quick read on what counts as a good Single Leg Dumbbell Deadlift at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Single Leg Dumbbell Deadlift is about 92 lb (0.51x bodyweight). Advanced lifters hit 132 lb (0.73x), and Elite is 176 lb (0.98x).

Women (140 lb): a good (Intermediate) Single Leg Dumbbell Deadlift is about 47 lb (0.34x bodyweight). Advanced lifters hit 73 lb (0.52x), and Elite is 104 lb (0.74x).

How Much Should You Be Able to Single Leg Dumbbell Deadlift?

Men: a 180 lb male should lift about 92 lb at an Intermediate level (a beginner target is around 35 lb).

Women: a 140 lb female should lift about 47 lb at an Intermediate level (a beginner target is around 13 lb).

By bodyweight (men): A 150 lb lifter lifts about 75 lb, and a 220 lb lifter lifts about 113 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 87 lb, while by age 50 the Intermediate standard is about 77 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Is Your Single Leg Dumbbell Deadlift Good for Your Weight?

Use this page to compare your Single Leg Dumbbell Deadlift against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Single Leg Dumbbell Deadlift depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Single Leg Dumbbell Deadlift after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.